Comparing Nutrients in 500 calories Enoki Mushrooms VS Tomatoes in Juice with Salt

Weight per 500 calories

• Enoki Mushrooms: 1351g
• Tomatoes in Juice with Salt: 3125g

Enoki Mushrooms have 2.3 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Enoki Mushrooms or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Enoki Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.04% 3.9g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 106g	83.4% 108g	130g per day for Men 19-50 years
Sugars	4.1% 2.97g	110% 79.7g	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	56.5% 41g	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	% 2.97g	% 38.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	96% 36.5g	156% 59.4g	38g per day for Men 19-50 years
Protein	64% 36g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	594% 95mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	365% 18.2mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	267% 3.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	563% 169μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	162% 649μg	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	438% 394mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.3% 67.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.9% 0.14mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	194% 15.5mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	51.5% 216mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	92% 2.13mg	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	203% 1419mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	143% 4851mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	54% 29.7μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.5mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	32.3% 1194g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Enoki Mushrooms vs Tomatoes in Juice with Salt:

• Raw Enoki Mushrooms have 1.6 times more Vitamin B2, 4.3 times more Vitamin B3, 5 times more Vitamin B5, 2.6 times more Vitamin B9 and more Vitamin D than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.9 times more Vitamin B1, 2.6 times more Vitamin B6, more Vitamin C, 136.4 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Enoki Mushrooms vs Tomatoes in Juice with Salt:

• Raw Enoki Mushrooms have 2.7 times more Phosphorus, 1.4 times more Selenium and 2.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Calcium, 1.4 times more Magnesium, 2.1 times more Manganese, 88.6 times more Sodium and 2.5 times more Water than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper, Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Enoki Mushrooms have 4.4 times more Omega 3 and 1.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Fat, 2.7 times more Omega 6, 26.8 times more Sugars, more Fructose and 1.6 times more Fiber than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Enoki Mushrooms as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.