Comparing Nutrients in 7 ounces Tomato Paste VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Tomato Paste	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	5.6% 163kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	NA	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	33.3% 24g	6.5% 4.72g	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% 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	% 11.4g	% 4.72g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Shiitake Mushrooms	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	48% 7.7mg	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	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	40% 12μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.95% 35.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57% 8.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	31.3% 0.28mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	20% 0.46mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Shiitake Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Paste vs Shiitake Mushrooms:

• 7 ounces of Tomato Paste have 4 times more Vitamin B1 than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 10.6 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin D than Canned Tomato Paste.
• Both Tomato Paste and Shiitake Mushrooms provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin D
• 7 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 7 ounces for Tomato Paste vs Shiitake Mushrooms:

• 7 ounces of Tomato Paste have 18 times more Calcium, 2.6 times more Copper, 7.3 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 3.3 times more Potassium and 6.6 times more Sodium than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 1.3 times more Phosphorus and 1.6 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Shiitake Mushrooms contain similar levels of Selenium per seven ounces.
• 7 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 2.4 times more Energy, 2.8 times more Carbohydrate, 5.1 times more Sugars, more Fructose, 1.6 times more Fiber and 1.9 times more Protein than Shiitake Mushrooms.
• 7 ounces of Shiitake Mushrooms provide inadequate amounts of Energy