Comparing Nutrients in 500 calories Shiitake Mushrooms VS Stewed Canned Tomatoes

Weight per 500 calories

• Shiitake Mushrooms: 1471g
• Stewed Canned Tomatoes: 1923g

Shiitake Mushrooms have 1.3 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Shiitake Mushrooms or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Shiitake Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.43% 7.2g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	NA	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	92% 119g	130g per day for Men 19-50 years
Sugars	48.3% 35g	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	0% 0g	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	% 35g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.38g	g per day for Men 19-50 years
Fiber	97% 36.8g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	59% 33g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.2mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	441% 22mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	297% 89μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.8% 191μg	24% 96μg	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	169% 152mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 265IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	75.4% 6.03mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	235% 1647mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	131% 4471mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	152% 84μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	8.82% 132mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	35.7% 1320g	47.6% 1760g	3700g per day for Men 19-50 years

Shiitake Mushrooms VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Shiitake Mushrooms or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Shiitake Mushrooms vs Stewed Canned Tomatoes:

• 500 calories of Shiitake Mushrooms have 4.7 times more Vitamin B2, 4.2 times more Vitamin B3, 10.1 times more Vitamin B5, 13.2 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin D than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 4 times more Vitamin B1 than Raw Shiitake Mushrooms.
• 500 calories of Stewed Canned Tomatoes have insufficient amounts of Vitamin D

Comparing minerals per 500 calories for Shiitake Mushrooms vs Stewed Canned Tomatoes:

• 500 calories of Shiitake Mushrooms have 1.3 times more Magnesium, 3 times more Manganese, 4.3 times more Phosphorus, 7.3 times more Selenium and 4.6 times more Zinc than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 22.2 times more Calcium, 4.2 times more Iron, 32.1 times more Sodium and 1.3 times more Water than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Stewed Canned Tomatoes contain similar levels of Copper and Potassium per 500 calories.
• 500 calories of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Shiitake Mushrooms have 1.9 times more Fiber and 1.9 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.9 times more Sugars and more Fructose than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.