Comparing Nutrients in 7 ounces Morel Mushrooms VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Morel Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	9.63% 7g	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	0% 0g	5.15% 3.73g	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	% 1.2g	% 3.23g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.04g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	5.22% 2g	38g per day for Men 19-50 years
Protein	11% 6.2g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	2.6% 0.034mg	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	4.47% 18μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	17.4% 15.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	68% 409IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	24.7% 0.22mg	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	302% 24mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	5.1% 0.12mg	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	55% 385mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.03mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Morel Mushrooms VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Morel Mushrooms versus 7 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Morel Mushrooms vs Stewed Canned Tomatoes:

• 7 ounces of Morel Mushrooms have 1.5 times more Vitamin B1, 5.9 times more Vitamin B2, 3.2 times more Vitamin B3, 3.9 times more Vitamin B5, 8 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin D than Stewed Canned Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin D
• Both Raw Morel Mushrooms as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Morel Mushrooms vs Stewed Canned Tomatoes:

• 7 ounces of Morel Mushrooms have 1.3 times more Calcium, 5.6 times more Copper, 9.2 times more Iron, 1.6 times more Magnesium, 9.9 times more Manganese, 9.7 times more Phosphorus, 2 times more Potassium, 3.7 times more Selenium and 11.9 times more Zinc than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 10.5 times more Sodium than Raw Morel Mushrooms.
• Both Morel Mushrooms and Stewed Canned Tomatoes contain similar levels of Water per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Morel Mushrooms have 2.8 times more Fiber and 3.4 times more Protein than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 5.9 times more Sugars and more Fructose than Raw Morel Mushrooms.
• Both Morel Mushrooms and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Raw Morel Mushrooms as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.