Comparing Nutrients in 500 calories Morel Mushrooms VS Tomatoes

Weight per 500 calories

• Morel Mushrooms: 1613g
• Tomatoes: 2778g

Morel Mushrooms have 1.7 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 - Morel Mushrooms or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Tomatoes	17%	9%	74%

Macro Nutrients

	Morel Mushrooms	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.48% 9.2g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	3.28% 1.05g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.3g	83% 108g	130g per day for Men 19-50 years
Sugars	13.3% 9.68g	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	% 9.68g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	119% 45g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	90% 50.3g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	254% 3.3mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	142% 7.1mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.3% 145μg	104% 417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	423% 381mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	554% 3323IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Tomatoes	Recommended Dietary Allowance
Calcium	69.4% 694mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	1120% 10mg	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	2456% 196mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	73% 306mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	412% 9.47mg	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	447% 3129mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	195% 6629mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	64.5% 35.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	298% 32.7mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	39% 1445g	71% 2626g	3700g per day for Men 19-50 years

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

• Raw Morel Mushrooms have 6.3 times more Vitamin B2, 2.2 times more Vitamin B3, 2.9 times more Vitamin B5 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A and 2.9 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Morel Mushrooms vs Tomatoes:

• Raw Morel Mushrooms have 2.5 times more Calcium, 6.2 times more Copper, 26.2 times more Iron, 3 times more Manganese, 4.7 times more Phosphorus, more Selenium, 2.4 times more Sodium and 6.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Water than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Morel Mushrooms have 1.7 times more Fat, 1.6 times more Omega 6, 1.4 times more Fiber and 2.1 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Omega 3, 1.3 times more Carbohydrate, 7.5 times more Sugars and more Fructose than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Raw Morel Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 500 kcal.