Comparing Nutrients in 500 calories Enoki Mushrooms VS Tomatoes

Weight per 500 calories

• Enoki Mushrooms: 1351g
• Tomatoes: 2778g

Enoki Mushrooms have 2.1 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Enoki Mushrooms or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Tomatoes	17%	9%	74%

Macro Nutrients

	Enoki Mushrooms	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.04% 3.9g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	13% 2.22g	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% 108g	130g per day for Men 19-50 years
Sugars	4.1% 2.97g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	96% 36.5g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	64% 36g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	594% 95mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	365% 18.2mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	563% 169μg	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	162% 649μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	51.5% 216mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	143% 4851mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	54% 29.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.5mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	32.3% 1194g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Enoki Mushrooms vs Tomatoes:

• Raw Enoki Mushrooms have 3 times more Vitamin B1, 5.1 times more Vitamin B2, 5.8 times more Vitamin B3, 7.4 times more Vitamin B5, 13 times more Vitamin B7, 1.6 times more Vitamin B9 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin B6, more Vitamin C, 111 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Enoki Mushrooms vs Tomatoes:

• Raw Enoki Mushrooms have 2.1 times more Iron, 2.1 times more Phosphorus, more Selenium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Calcium, 1.4 times more Magnesium, 3.1 times more Manganese, 1.4 times more Potassium, 3.4 times more Sodium and 2.2 times more Water than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Enoki Mushrooms have 6.6 times more Omega 3 and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Fat, 2 times more Omega 6, 24.6 times more Sugars and more Fructose than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Enoki Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.