Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.95% 5.13g	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	4.6% 0.37mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	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	2.83% 20mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Grilled Portabella Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Grilled Portabella Mushrooms:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and more Vitamin C than Grilled Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms contain 2.1 times more Vitamin B1, 21.2 times more Vitamin B2, 9.8 times more Vitamin B3, 8.5 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin D than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Grilled Portabella Mushrooms provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin D
• 5 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Grilled Portabella Mushrooms:

• 5 ounces of Canned Tomatoes with Green Chilies have 6.7 times more Calcium, 2 times more Manganese and 36.5 times more Sodium than Grilled Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms contain 4.3 times more Copper, 1.5 times more Iron, 9.6 times more Phosphorus, 4.1 times more Potassium, 54.8 times more Selenium and 5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Grilled Portabella Mushrooms contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 5 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Grilled Portabella Mushrooms contain 4.8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Grilled Portabella Mushrooms offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Grilled Portabella Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.