Comparing Nutrients in 5 ounces Tomatoes VS Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Tomatoes	Portabella Mushrooms	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	4.2% 5.5g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	4.9% 3.54g	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	2.68% 1.94g	0.96% 0.69g	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	% 1.77g	% 2.85g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.6% 19.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.36% 14IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.1% 0.77mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Portabella Mushrooms	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	45% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	NA	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	4.25% 0.098mg	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	4.86% 34mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Portabella Mushrooms:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 27 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms.
• While Raw Portabella Mushrooms contain 1.6 times more Vitamin B1, 6.8 times more Vitamin B2, 7.6 times more Vitamin B3, 12.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.

Comparing minerals per 5 ounces for Tomatoes vs Portabella Mushrooms:

• Raw Ripe Red Tomatoes have 3.3 times more Calcium and 1.7 times more Manganese than Raw Portabella Mushrooms.
• While Raw Portabella Mushrooms contain 4.8 times more Copper, 4.5 times more Phosphorus, 1.5 times more Potassium, more Selenium and 3.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Portabella Mushrooms have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 2.8 times more Fructose than Raw Portabella Mushrooms.
• While Raw Portabella Mushrooms contain 2.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Portabella Mushrooms have similar amounts of Carbohydrate, Sugars and Fiber per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Portabella Mushrooms have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.