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

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Maitake Mushrooms: 968g

Raw Maitake Mushrooms have 1.9 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Tomatoes in Juice with Salt	Maitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	5.12% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	52% 67.5g	130g per day for Men 19-50 years
Sugars	66% 48g	27.6% 20g	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	34% 24.6g	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	% 23.3g	% 17g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	94% 35.6g	68.8% 26g	38g per day for Men 19-50 years
Protein	26.5% 15g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	398% 63.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	52.3% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1052% 315μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	51% 203μg	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	263% 236mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1811% 10868IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	73.8% 11mg	0.65% 0.097mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	62% 619mg	0.97% 9.68mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	271% 2.44mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	25% 0.57mg	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	45.5% 319mg	102% 716mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	58% 1974mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	48% 1777g	23.6% 875g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 7.6 times more Vitamin B1, 3.8 times more Vitamin B6, more Vitamin C, 114.3 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.3 times more Vitamin B2, 4.8 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin D than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Maitake Mushrooms have similar amounts of Vitamin B5 per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 63.9 times more Calcium, 3.7 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 1.8 times more Potassium, 222.8 times more Sodium and 2 times more Water than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.5 times more Copper, 2.2 times more Phosphorus, 1.6 times more Selenium and 3.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.5 times more Fat, more Omega 3, 2.1 times more Omega 6, 2.4 times more Sugars, more Fructose and 1.4 times more Fiber than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Maitake Mushrooms have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Maitake Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.