Comparing Nutrients in 500 calories Stir-Fried White Mushrooms VS Tomato Paste

Weight per 500 calories

• Stir-Fried White Mushrooms: 1923g
• Tomato Paste: 610g

Canned Tomato Paste has 3.2 times more energy per unit of mass than Stir-Fried White Mushrooms, which is average in comparison to other foods. Stir-Fried White Mushrooms having very low energy density.

Discover which food has more nutrients per 500 calories - Stir-Fried White Mushrooms or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Stir-Fried White Mushrooms	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.54% 6.35g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	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	18% 3.08g	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	59.8% 77.7g	88.7% 115g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	% 35g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.83g	g per day for Men 19-50 years
Fiber	91% 34.6g	65.8% 25g	38g per day for Men 19-50 years
Protein	123% 69g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	685% 8.9mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	479% 76.7mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	558% 28mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	101% 1.3mg	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	96% 385μg	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	25.6% 154IU	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

	Stir-Fried White Mushrooms	Tomato Paste	Recommended Dietary Allowance
Calcium	7.7% 77mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	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	60% 4.8mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	50.4% 212mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	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	288% 2019mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	224% 7615mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	486% 267μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	47.3% 1752g	12% 448g	3700g per day for Men 19-50 years

Stir-Fried White Mushrooms VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stir-Fried White Mushrooms or Tomato Paste?

Lets compare vitamin content per 500 calories of Stir-Fried White Mushrooms vs Tomato Paste:

• 500 calories of Stir-Fried White Mushrooms have 5 times more Vitamin B1, 9.5 times more Vitamin B2, 4.1 times more Vitamin B3, 32.2 times more Vitamin B5, 5.3 times more Vitamin B9 and more Vitamin D than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• 500 calories of Stir-Fried White 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 Stir-Fried White Mushrooms as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Stir-Fried White Mushrooms vs Tomato Paste:

• 500 calories of Stir-Fried White Mushrooms have 2.5 times more Copper, 4 times more Phosphorus, 1.2 times more Potassium, 8.3 times more Selenium, 2.9 times more Zinc and 3.9 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 2.9 times more Calcium, 3.8 times more Iron, 2 times more Manganese and 1.6 times more Sodium than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Tomato Paste contain similar levels of Magnesium per 500 calories.
• 500 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stir-Fried White Mushrooms have 3.3 times more Omega 6, 1.4 times more Fiber and 2.6 times more Protein than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.5 times more Carbohydrate, more Sugars and more Fructose than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Tomato Paste offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 6
• Both Stir-Fried White Mushrooms as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in 500 calories.