Comparing Nutrients in 500 calories Oyster Mushrooms VS Tomato Puree

Weight per 500 calories

• Oyster Mushrooms: 1515g
• Tomato Puree: 1316g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Oyster Mushrooms	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	91% 118g	130g per day for Men 19-50 years
Sugars	23% 17g	87.7% 63.6g	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	43% 31.3g	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	% 32.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	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	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Tomato Puree	Recommended Dietary Allowance
Vitamin A	3.37% 30.3μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	407% 5.3mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	469% 75mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	391% 19.5mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	128% 1.66mg	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	36% 145μg	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	155% 139mg	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	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Tomato Puree	Recommended Dietary Allowance
Calcium	4.55% 45.5mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	420% 3.78mg	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	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	65% 273mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	74.4% 1.7mg	97% 2.22mg	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	75% 526mg	700mg per day for Men 19-50 years
Potassium	187% 6364mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	71.6% 39.4μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	18% 273mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	36.5% 1351g	31.3% 1156g	3700g per day for Men 19-50 years

Oyster Mushrooms VS Tomato Puree Nutrients Per 500 Kcal

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

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

• 500 calories of Oyster Mushrooms have 5.8 times more Vitamin B1, 5 times more Vitamin B2, 3.9 times more Vitamin B3, 3.4 times more Vitamin B5, 4 times more Vitamin B9 and more Vitamin D than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 11.3 times more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Tomato Puree provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 500 calories of Tomato Puree have insufficient amounts of Vitamin D
• Both Raw Oyster Mushrooms as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Oyster Mushrooms have 3.5 times more Phosphorus, 4.3 times more Selenium and 2.5 times more Zinc than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 5.2 times more Calcium, 1.3 times more Manganese and 1.4 times more Sodium than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Tomato Puree contain similar levels of Copper, Iron, Magnesium, Potassium and Water 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 1.7 times more Omega 6, 1.4 times more Fiber and 2.3 times more Protein than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 1.3 times more Carbohydrate, 3.8 times more Sugars and more Fructose than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Tomato Puree offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Puree provide inadequate amounts of Omega 6
• Both Raw Oyster Mushrooms as well as Canned Tomato Puree provide inadequate amounts of Omega 3 in 500 calories.