Comparing Nutrients in 300 calories Tomatoes VS UV Exposed Brown Mushrooms, Italian, Or Crimini

Weight per 300 calories

• Tomatoes: 1667g
• UV Exposed Brown Mushrooms, Italian, Or Crimini: 1364g

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

Which food has more nutrients per 300 calories - Tomatoes or UV Exposed Brown Mushrooms, Italian, Or Crimini?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Tomatoes	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	45% 58.6g	130g per day for Men 19-50 years
Sugars	60.5% 44g	32.4% 23.5g	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	31.5% 23g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	26% 14.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	514% 6.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	324% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	409% 20.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	95% 382μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	57% 1.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	254% 228mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2900% 17400IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	16.7% 167mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	758% 6.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	84% 1.94mg	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	57% 400mg	234% 1636mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	180% 6109mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	5.45% 82mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	136% 15mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	34% 1256g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 66 times more Vitamin E and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• While Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 2.1 times more Vitamin B1, 21.1 times more Vitamin B2, 5.2 times more Vitamin B3, 13.8 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• Raw Ripe Red Tomatoes have 1.5 times more Magnesium and 1.3 times more Water than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• While Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 1.5 times more Calcium, 6.9 times more Copper, 4.1 times more Phosphorus, 1.5 times more Potassium, more Selenium and 5.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have similar amounts of Iron, Manganese and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 2.4 times more Fat, more Omega 3, 2.4 times more Omega 6, 1.9 times more Sugars and 2.4 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• While Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.