Comparing Nutrients in 5 ounces Tomato Paste VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Tomato Paste	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	4% 116kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.28% 0.091g	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	1.93% 0.33g	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	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	4.4% 3.2g	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	% 3.2g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	11% 6.12g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Grilled Portabella 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	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	52.4% 15.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.25% 17μg	6.73% 27μg	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	3.3% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40.6% 6.1mg	0% 0mg	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	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	61.3% 0.55mg	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	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	4.13% 0.095mg	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	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Grilled Portabella Mushrooms per 5 oz

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

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

• 5 ounces of Tomato Paste have more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms contain 2.6 times more Vitamin B2, 2 times more Vitamin B3, 8.9 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin D than Canned Tomato Paste.
• Both Tomato Paste and Grilled Portabella Mushrooms provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Tomato Paste have insufficient amounts of Vitamin D
• 5 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Grilled Portabella Mushrooms:

• 5 ounces of Tomato Paste have 12 times more Calcium, 7.5 times more Iron, 3.2 times more Magnesium, 4.5 times more Manganese, 2.3 times more Potassium and 5.4 times more Sodium than Grilled Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms contain 1.6 times more Phosphorus and 4.1 times more Selenium than Canned Tomato Paste.
• Both Tomato Paste and Grilled Portabella Mushrooms contain similar levels of Copper and Zinc per five ounces.
• 5 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 2.8 times more Energy, 4.3 times more Carbohydrate, 5.4 times more Sugars, more Fructose, 1.9 times more Fiber and 1.3 times more Protein than Grilled Portabella Mushrooms.
• 5 ounces of Grilled Portabella Mushrooms provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Grilled Portabella Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in five ounces.