Comparing Nutrients in 300 calories Tomatoes VS Shiitake Mushrooms

Weight per 300 calories

• Tomatoes: 1667g
• Shiitake Mushrooms: 882g

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

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Tomatoes	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	4.46% 4.32g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	NA	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	46% 60g	130g per day for Men 19-50 years
Sugars	60.5% 44g	29% 21g	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	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	% 21g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	58% 22g	38g per day for Men 19-50 years
Protein	26% 14.7g	35.3% 19.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	265% 13.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	178% 53.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	28.7% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	254% 228mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26.5% 159IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	16.7% 167mg	1.76% 17.6mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	139% 1.25mg	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	45.2% 3.6mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	88.2% 2.03mg	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	141% 988mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	79% 2682mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	91% 50.3μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	82.6% 9.1mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	21.4% 792g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 4.7 times more Vitamin B1 and 2.2 times more Vitamin B9 than Raw Shiitake Mushrooms.
• While Raw Shiitake Mushrooms contain 6 times more Vitamin B2, 3.5 times more Vitamin B3, 8.9 times more Vitamin B5, 1.9 times more Vitamin B6, 6.8 times more Vitamin B7 and more Vitamin D than Raw Ripe Red Tomatoes.

Comparing minerals per 300 calories for Tomatoes vs Shiitake Mushrooms:

• Raw Ripe Red Tomatoes have 9.4 times more Calcium, 1.2 times more Iron, 1.5 times more Potassium and 2 times more Water than Raw Shiitake Mushrooms.
• While Raw Shiitake Mushrooms contain 1.3 times more Copper, 2.5 times more Phosphorus, more Selenium and 3.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Shiitake Mushrooms have similar amounts of Magnesium, Manganese and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 2.1 times more Sugars and more Fructose than Raw Shiitake Mushrooms.
• While Raw Shiitake Mushrooms contain 1.3 times more Fat and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Shiitake Mushrooms have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Shiitake Mushrooms have insufficient amounts of Glucose and Sucrose in 300 kcal.