Comparing Nutrients in 500 calories Microwaved White Mushrooms VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Microwaved White Mushrooms: 1429g
• Cooked Ripe Red Tomatoes: 2778g

Microwaved White Mushrooms have 1.9 times more energy per 100g than Cooked Ripe Red Tomatoes. It has low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Microwaved White Mushrooms or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Microwaved White Mushrooms	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.57g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	85.7% 111g	130g per day for Men 19-50 years
Sugars	0% 0g	95% 69g	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% 36.4g	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	% 0g	% 32.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	94% 35.7g	51% 19.4g	38g per day for Men 19-50 years
Protein	100% 56g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	474% 6.16mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	478% 76.4mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	169% 2.2mg	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	57% 229μg	90% 361μg	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	704% 633mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 157IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	587% 5.3mg	231% 2.1mg	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	59% 4.7mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	39.8% 0.91mg	127% 2.9mg	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	259% 1814mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	205% 6971mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	468% 257μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	34% 1265g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Microwaved White Mushrooms vs Cooked Ripe Red Tomatoes:

• Microwaved White Mushrooms have 10.1 times more Vitamin B2, 5.2 times more Vitamin B3, 7.8 times more Vitamin B5 and more Vitamin D than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Microwaved White Mushrooms as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Microwaved White Mushrooms vs Cooked Ripe Red Tomatoes:

• Microwaved White Mushrooms have 2.5 times more Copper, 2.3 times more Phosphorus, 18.5 times more Selenium and 2.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.6 times more Calcium, 4 times more Iron, 3.2 times more Manganese, 1.3 times more Sodium and 2.1 times more Water than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Cooked Ripe Red Tomatoes have similar amounts of Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Microwaved White Mushrooms have 2.2 times more Fat, 3.4 times more Omega 6, 1.8 times more Fiber and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Carbohydrate, more Sugars and more Fructose than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Cooked Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Microwaved White Mushrooms as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.