Comparing Nutrients in 7 ounces Tomato Paste VS UV Exposed White Mushroom

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Tomato Paste	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	5.6% 163kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	33.3% 24g	5.4% 3.93g	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	16% 11.6g	0.47% 0.34g	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	% 11.4g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	5.22% 2g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	16% 0.21mg	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	5.95% 24μg	8.43% 33.7μg	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	48.3% 43.5mg	4.63% 4.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	346% 2076IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57% 8.53mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	70% 0.63mg	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	74% 5.9mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	4.06% 0.093mg	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	23.5% 165mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.96% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS UV Exposed White Mushroom per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of UV Exposed White Mushroom to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs UV Exposed White Mushroom:

• 7 ounces of Tomato Paste have 2.1 times more Vitamin B6, 10.4 times more Vitamin C, 430 times more Vitamin E and more Vitamin K than UV Exposed White Mushroom.
• While 7 oz of Raw White Mushroom Exposed to UV contain 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 10.6 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin D than Canned Tomato Paste.
• Both Tomato Paste and UV Exposed White Mushroom provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin D
• 7 ounces of UV Exposed White Mushroom have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs UV Exposed White Mushroom:

• 7 ounces of Tomato Paste have 12 times more Calcium, 6 times more Iron, 4.7 times more Magnesium, 6.4 times more Manganese, 3.2 times more Potassium, 11.8 times more Sodium and 1.2 times more Zinc than UV Exposed White Mushroom.
• While 7 oz of Raw White Mushroom Exposed to UV contain 1.8 times more Selenium and 1.3 times more Water than Canned Tomato Paste.
• Both Tomato Paste and UV Exposed White Mushroom contain similar levels of Copper and Phosphorus per seven ounces.
• 7 ounces of UV Exposed White Mushroom lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 3.7 times more Energy, 5.8 times more Carbohydrate, 6.2 times more Sugars, 34.4 times more Fructose, 4.1 times more Fiber and 1.4 times more Protein than UV Exposed White Mushroom.
• 7 ounces of UV Exposed White Mushroom provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Raw White Mushroom Exposed to UV provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.