Comparing Nutrients in 300 calories Microwaved White Mushrooms VS Tomatoes

Weight per 300 calories

• Microwaved White Mushrooms: 857g
• Tomatoes: 1667g

Microwaved White Mushrooms have 1.9 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Tomatoes	17%	9%	74%

Macro Nutrients

	Microwaved White Mushrooms	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.06% 3.94g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	7.84% 1.33g	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	50% 65g	130g per day for Men 19-50 years
Sugars	0% 0g	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	52.6% 20g	38g per day for Men 19-50 years
Protein	60% 33.5g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	287% 46mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	336% 17mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.3% 137μg	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Tomatoes	Recommended Dietary Allowance
Calcium	5.14% 51.4mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	82.6% 1.9mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	123% 4183mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	281% 154μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.7% 146mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	20.5% 759g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 11.7 times more Vitamin B2, 4.6 times more Vitamin B3, 11.3 times more Vitamin B5 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 3.2 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 300 kcal.
• Both Microwaved White Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Microwaved White Mushrooms have 3.2 times more Copper, 2.7 times more Phosphorus, more Selenium, 1.7 times more Sodium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.2 times more Calcium, 1.6 times more Iron, 1.5 times more Magnesium, 3.5 times more Manganese and 2.1 times more Water than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Microwaved White Mushrooms have 1.8 times more Omega 6 and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Omega 3, 1.3 times more Carbohydrate, more Sugars and more Fructose than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat and Fiber per 300 kcal.
• Both Microwaved White Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.