Comparing Nutrients in 500 calories UV Exposed Portabella Mushrooms VS Stewed Canned Tomatoes

Weight per 500 calories

• UV Exposed Portabella Mushrooms: 2273g
• Stewed Canned Tomatoes: 1923g

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

Which food has more nutrients per 500 calories - UV Exposed Portabella Mushrooms or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.95g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	4.26% 1.36g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.7% 88g	92% 119g	130g per day for Men 19-50 years
Sugars	78.4% 57g	93% 67.7g	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	15.4% 11g	50% 36g	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	% 45.7g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.38g	g per day for Men 19-50 years
Fiber	77.8% 29.5g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	85.6% 48g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	227% 2.95mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	638% 102mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	518% 26mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.36mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	159% 636μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	47.3% 1.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	169% 152mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4299% 25795IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.03% 0.45mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Portabella Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	6.8% 68mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	722% 6.5mg	239% 2.15mg	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	88% 7.05mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	49.3% 1.13mg	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	351% 2455mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	243% 8273mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	769% 423μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	13.6% 205mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	57% 2110g	47.6% 1760g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of UV Exposed Portabella Mushrooms vs Stewed Canned Tomatoes:

• Raw Portabella Mushrooms Exposed to UV have 1.5 times more Vitamin B1, 4.4 times more Vitamin B2, 7.4 times more Vitamin B3, 11.8 times more Vitamin B5, 10.3 times more Vitamin B6, 6.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, 35.1 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms Exposed to UV.

Comparing minerals per 500 calories for UV Exposed Portabella Mushrooms vs Stewed Canned Tomatoes:

• Raw Portabella Mushrooms Exposed to UV have 3 times more Copper, 1.4 times more Manganese, 6.4 times more Phosphorus, 2.1 times more Potassium, 36.6 times more Selenium and 3.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9.6 times more Calcium, 3.6 times more Iron and 20.8 times more Sodium than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV and Stewed Canned Ripe Red Tomatoes have similar amounts of Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Portabella Mushrooms Exposed to UV have 2.2 times more Fat, 1.5 times more Fiber and 2.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Carbohydrate and 3.2 times more Fructose than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy and Sugars per 500 kcal.
• Both Raw Portabella Mushrooms Exposed to UV as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.