Comparing Nutrients in 300 calories Oyster Mushrooms VS Tomatoes in Juice with Salt

Weight per 300 calories

• Oyster Mushrooms: 909g
• Tomatoes in Juice with Salt: 1875g

Oyster Mushrooms have 2.1 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Oyster Mushrooms or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Oyster Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.84% 3.73g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	6.58% 1.1g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	50% 65g	130g per day for Men 19-50 years
Sugars	14% 10g	66% 48g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	34% 24.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 10g	% 23.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	55% 21g	94% 35.6g	38g per day for Men 19-50 years
Protein	53.7% 30g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	2.02% 18μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.17mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	235% 11.7mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	160% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	213% 64μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	86.4% 345μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	263% 236mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 264IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	2.73% 27.3mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	246% 2.2mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	151% 12mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	55.4% 1.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	156% 1091mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	112% 3818mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	11% 164mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	22% 811g	48% 1777g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oyster Mushrooms vs Tomatoes in Juice with Salt:

• Raw Oyster Mushrooms have 3.1 times more Vitamin B2, 3.4 times more Vitamin B3, 5.3 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin D than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20.6 times more Vitamin A, 9.5 times more Vitamin B1, 2.1 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Oyster Mushrooms vs Tomatoes in Juice with Salt:

• Raw Oyster Mushrooms have 2.3 times more Copper, 3.4 times more Phosphorus, 1.8 times more Selenium and 3.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 22.7 times more Calcium, 13.2 times more Sodium and 2.2 times more Water than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron, Magnesium, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oyster Mushrooms have 2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Fat, more Omega 3, 1.6 times more Omega 6, 4.7 times more Sugars, more Fructose and 1.7 times more Fiber than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Oyster Mushrooms as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.