Comparing Nutrients in 300 calories Microwaved White Mushrooms VS Stewed Canned Tomatoes

Weight per 300 calories

• Microwaved White Mushrooms: 857g
• Stewed Canned Tomatoes: 1154g

Microwaved White Mushrooms have 1.3 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Microwaved White Mushrooms or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Microwaved White Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.06% 3.94g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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% 51.8g	55% 71.4g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	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	% 0g	% 19g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.23g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	60% 33.5g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Microwaved White 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	43% 0.51mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	287% 46mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	336% 17mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	34.3% 137μg	14.4% 57.7μg	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	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.7% 94IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Microwaved White Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	5.14% 51.4mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	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	35.4% 2.83mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	156% 1089mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	123% 4183mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	281% 154μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	9.7% 146mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	20.5% 759g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Microwaved White Mushrooms vs Stewed Canned Tomatoes:

• Microwaved White Mushrooms have 9.1 times more Vitamin B2, 5.6 times more Vitamin B3, 12.8 times more Vitamin B5, 2.1 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin D than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 per 300 kcal.
• Both Microwaved White Mushrooms as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Microwaved White Mushrooms vs Stewed Canned Tomatoes:

• Microwaved White Mushrooms have 2.5 times more Copper, 4.7 times more Phosphorus, 1.8 times more Potassium, 22.3 times more Selenium and 3.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 7.6 times more Calcium, 5.4 times more Iron, 17.5 times more Sodium and 1.4 times more Water than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Stewed Canned Ripe Red Tomatoes have similar amounts of Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Microwaved White Mushrooms have 1.8 times more Fat, 2.8 times more Omega 6, 1.9 times more Fiber and 3.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Carbohydrate, more Sugars and more Fructose than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Microwaved White Mushrooms as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.