Comparing Nutrients in 500 calories Oyster Mushrooms VS Tomato Paste

Weight per 500 calories

• Oyster Mushrooms: 1515g
• Tomato Paste: 610g

Canned Tomato Paste has 2.5 times more energy per unit of mass than Raw Oyster Mushrooms, which is average in comparison to other foods. Oyster Mushrooms having low energy density.

Discover which food has more nutrients per 500 calories - Oyster Mushrooms or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Oyster Mushrooms	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	88.7% 115g	130g per day for Men 19-50 years
Sugars	23% 17g	102% 74.3g	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	49.2% 35.7g	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	% 17g	% 35g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.83g	g per day for Men 19-50 years
Fiber	92% 35g	65.8% 25g	38g per day for Men 19-50 years
Protein	89.6% 50g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Tomato Paste	Recommended Dietary Allowance
Vitamin A	3.37% 30.3μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	407% 5.3mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	469% 75mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	391% 19.5mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	356% 107μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	144% 576μg	18.3% 73μg	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	148% 134mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	73.2% 439IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Tomato Paste	Recommended Dietary Allowance
Calcium	4.55% 45.5mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	247% 2.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	252% 20mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	74.4% 1.7mg	80% 1.84mg	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	260% 1818mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	187% 6364mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	71.6% 39.4μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	18% 273mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	36.5% 1351g	12% 448g	3700g per day for Men 19-50 years

Oyster Mushrooms VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oyster Mushrooms or Tomato Paste?

Lets compare vitamin content per 500 calories of Oyster Mushrooms vs Tomato Paste:

• 500 calories of Oyster Mushrooms have 5.2 times more Vitamin B1, 5.7 times more Vitamin B2, 4 times more Vitamin B3, 22.6 times more Vitamin B5, 1.3 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin D than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 15.3 times more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Raw Oyster Mushrooms.
• 500 calories of Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 500 calories of Tomato Paste have insufficient amounts of Vitamin D
• Both Raw Oyster Mushrooms as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oyster Mushrooms vs Tomato Paste:

• 500 calories of Oyster Mushrooms have 1.7 times more Copper, 3.6 times more Phosphorus, 1.2 times more Selenium, 3 times more Zinc and 3 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 4.8 times more Calcium and 1.3 times more Sodium than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Tomato Paste contain similar levels of Iron, Magnesium, Manganese and Potassium per 500 calories.
• 500 calories of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oyster Mushrooms have 2 times more Omega 6, 1.4 times more Fiber and 1.9 times more Protein than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 4.4 times more Sugars and more Fructose than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 6
• Both Raw Oyster Mushrooms as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in 500 calories.