Comparing Nutrients in 7 ounces Dried Shiitake Mushrooms VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Tomatoes	17%	9%	74%

Macro Nutrients

	Dried Shiitake Mushrooms	Tomatoes	Recommended Dietary Allowance
Energy	20.3% 587kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60% 23g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	34% 19g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	869% 43.5mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	81% 323μg	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	7.7% 6.95mg	30.2% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	51% 306IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Tomatoes	Recommended Dietary Allowance
Calcium	2.2% 22mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	1139% 10.2mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	42.7% 3.4mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	9.84% 0.23mg	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	83.3% 583mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	89.5% 3044mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	138% 15.2mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.51% 19g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Shiitake Mushrooms vs Tomatoes:

• Dried Shiitake Mushrooms have 8.1 times more Vitamin B1, 66.8 times more Vitamin B2, 23.7 times more Vitamin B3, 246.1 times more Vitamin B5, 12.1 times more Vitamin B6, 10.9 times more Vitamin B9 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 3.9 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dried Shiitake Mushrooms vs Tomatoes:

• Dried Shiitake Mushrooms have 87.5 times more Copper, 6.4 times more Iron, 12 times more Magnesium, 10.3 times more Manganese, 12.3 times more Phosphorus, 6.5 times more Potassium, more Selenium and 45.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.9 times more Water than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Shiitake Mushrooms have 16.4 times more Energy, 5 times more Fat, 19.4 times more Carbohydrate, 9.6 times more Fiber and 10.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Dried Shiitake Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Sugars per 7 oz.
• Both Dried Shiitake Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.