Comparing Nutrients in 5 ounces Tomato Paste VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Tomato Paste	Maitake Mushrooms	Recommended Dietary Allowance
Energy	4% 116kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	7.6% 9.88g	130g per day for Men 19-50 years
Sugars	24% 17.3g	4.05% 2.93g	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	11.4% 8.3g	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	% 8.15g	% 2.47g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	10% 3.83g	38g per day for Men 19-50 years
Protein	11% 6.12g	4.9% 2.75g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	7.65% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	154% 46.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.25% 17μg	7.44% 29.8μg	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	34.5% 31mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	265% 1592IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40.6% 6.1mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	39.7% 0.36mg	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	53% 4.22mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	3.64% 0.084mg	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	17% 118mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Maitake Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Maitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Maitake Mushrooms:

• 5 ounces of Tomato Paste have more Vitamin A, 3.9 times more Vitamin B6, more Vitamin C, 430 times more Vitamin E and more Vitamin K than Maitake Mushrooms.
• While 5 oz of Raw Maitake Mushrooms contain 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin D than Canned Tomato Paste.
• 5 ounces of Tomato Paste have insufficient amounts of Vitamin D
• 5 ounces of Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Maitake Mushrooms:

• 5 ounces of Tomato Paste have 36 times more Calcium, 1.4 times more Copper, 9.9 times more Iron, 4.2 times more Magnesium, 5.1 times more Manganese, 5 times more Potassium, 2.4 times more Selenium and 59 times more Sodium than Maitake Mushrooms.
• Both Tomato Paste and Maitake Mushrooms contain similar levels of Phosphorus and Zinc per five ounces.
• 5 ounces of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 2.6 times more Energy, 2.7 times more Carbohydrate, 5.9 times more Sugars, more Fructose, 1.5 times more Fiber and 2.2 times more Protein than Maitake Mushrooms.
• 5 ounces of Maitake Mushrooms provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Raw Maitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in five ounces.