Comparing Nutrients in 500 calories Tomato Paste VS Morel Mushrooms

Weight per 500 calories

• Tomato Paste: 610g
• Morel Mushrooms: 1613g

Tomato Paste has 2.6 times more energy per 100g than Morel Mushrooms. It has average energy density when compared to other foods. Raw Morel Mushrooms having low energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Morel Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Tomato Paste	Morel Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	9.48% 9.2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	3.28% 1.05g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	102% 74.3g	13.3% 9.68g	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	49.2% 35.7g	0% 0g	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	% 9.68g	g per day for Men 19-50 years
Sucrose	% 1.83g	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	119% 45g	38g per day for Men 19-50 years
Protein	47% 26.3g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	142% 7.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	18.3% 73μg	36.3% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	148% 134mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	554% 3323IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	175% 26.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Morel Mushrooms	Recommended Dietary Allowance
Calcium	22% 220mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	1120% 10mg	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	227% 18mg	2456% 196mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	73% 306mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	412% 9.47mg	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	72.3% 506mg	447% 3129mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	195% 6629mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	298% 32.7mg	11mg per day for Men 19-50 years
Water	12% 448g	39% 1445g	3700g per day for Men 19-50 years

Tomato Paste VS Morel Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Morel Mushrooms?

Lets compare vitamin content per 500 calories of Tomato Paste vs Morel Mushrooms:

• 500 calories of Tomato Paste have more Vitamin A than Morel Mushrooms.
• While 500 kcal of Raw Morel Mushrooms contain 3 times more Vitamin B1, 3.5 times more Vitamin B2, 1.9 times more Vitamin B3, 8.2 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin D than Canned Tomato Paste.
• 500 calories of Tomato Paste have insufficient amounts of Vitamin D
• 500 calories of Morel Mushrooms have insufficient amounts of Vitamin A

Comparing minerals per 500 calories for Tomato Paste vs Morel Mushrooms:

• 500 kcal of Raw Morel Mushrooms contain 3.2 times more Calcium, 4.5 times more Copper, 10.8 times more Iron, 5.1 times more Manganese, 6.2 times more Phosphorus, 8.5 times more Zinc and 3.2 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Morel Mushrooms contain similar levels of Magnesium, Potassium, Selenium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 1.4 times more Carbohydrate, 7.7 times more Sugars and more Fructose than Morel Mushrooms.
• While 500 kcal of Raw Morel Mushrooms contain 3.7 times more Omega 6, 1.8 times more Fiber and 1.9 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Morel Mushrooms offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Raw Morel Mushrooms provide inadequate amounts of Omega 3 in 500 calories.