Comparing Nutrients in 300 calories Tomato Paste VS Stir-Fried White Mushrooms

Weight per 300 calories

• Tomato Paste: 366g
• Stir-Fried White Mushrooms: 1154g

Tomato Paste has 3.2 times more energy per 100g than Stir-Fried White Mushrooms. It has average energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Tomato Paste	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	36% 46.6g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	0% 0g	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	29.5% 21.4g	0% 0g	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	% 21g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	28.2% 16g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	31% 278μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	335% 16.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	37.3% 0.48mg	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	11% 44μg	57.7% 231μg	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	89% 80mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.4% 92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	105% 15.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	13% 132mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	373% 3.36mg	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	136% 11mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	23.6% 0.54mg	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	43.4% 304mg	173% 1212mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	134% 4569mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	9.23% 138mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	7.27% 269g	28.4% 1051g	3700g per day for Men 19-50 years

Tomato Paste VS Stir-Fried White Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Stir-Fried White Mushrooms?

Lets compare vitamin content per 300 calories of Tomato Paste vs Stir-Fried White Mushrooms:

• 300 calories of Tomato Paste have more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 5 times more Vitamin B1, 9.5 times more Vitamin B2, 4.1 times more Vitamin B3, 32.2 times more Vitamin B5, 5.3 times more Vitamin B9 and more Vitamin D than Canned Tomato Paste.
• 300 calories of Tomato Paste have insufficient amounts of Vitamin D
• 300 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Stir-Fried White Mushrooms:

• 300 calories of Tomato Paste have 2.9 times more Calcium, 3.8 times more Iron, 1.2 times more Magnesium, 2 times more Manganese and 1.6 times more Sodium than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 2.5 times more Copper, 4 times more Phosphorus, 8.3 times more Selenium, 2.9 times more Zinc and 3.9 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Stir-Fried White Mushrooms contain similar levels of Potassium per 300 calories.
• 300 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 1.5 times more Carbohydrate, more Sugars and more Fructose than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 3.3 times more Omega 6, 1.4 times more Fiber and 2.6 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Stir-Fried White Mushrooms offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 in 300 calories.