Comparing Nutrients in 300 calories UV Exposed Portabella Mushrooms VS Stewed Canned Tomatoes

Weight per 300 calories

• UV Exposed Portabella Mushrooms: 1364g
• Stewed Canned Tomatoes: 1154g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - UV Exposed Portabella Mushrooms or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.92% 4.77g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	NA	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.6% 52.8g	55% 71.4g	130g per day for Men 19-50 years
Sugars	47% 34g	56% 40.6g	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	9.2% 6.7g	30% 21.7g	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	% 27.4g	% 19g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.23g	g per day for Men 19-50 years
Fiber	46.7% 17.7g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	51.4% 28.8g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	383% 61.3mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	311% 15.5mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 382μg	14.4% 57.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.4% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2580% 15477IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Portabella Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.1% 41mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	433% 3.9mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	53% 4.23mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	32.5% 136mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	29.6% 0.68mg	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	210% 1473mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	146% 4964mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	461% 254μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	8.2% 123mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.23mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	34.2% 1266g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of UV Exposed Portabella Mushrooms vs Stewed Canned Tomatoes:

• Raw Portabella Mushrooms Exposed to UV have 1.5 times more Vitamin B1, 4.4 times more Vitamin B2, 7.4 times more Vitamin B3, 11.8 times more Vitamin B5, 10.3 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, 35.1 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms Exposed to UV.

Comparing minerals per 300 calories for UV Exposed Portabella Mushrooms vs Stewed Canned Tomatoes:

• Raw Portabella Mushrooms Exposed to UV have 3 times more Copper, 1.4 times more Manganese, 6.4 times more Phosphorus, 2.1 times more Potassium, 36.6 times more Selenium and 3.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9.6 times more Calcium, 3.6 times more Iron and 20.8 times more Sodium than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV and Stewed Canned Ripe Red Tomatoes have similar amounts of Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Portabella Mushrooms Exposed to UV have 2.2 times more Fat, 1.5 times more Fiber and 2.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Carbohydrate and 3.2 times more Fructose than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy and Sugars per 300 kcal.
• Both Raw Portabella Mushrooms Exposed to UV as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.