Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Grilled UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Stewed Canned Tomatoes	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	6.78% 8.8g	130g per day for Men 19-50 years
Sugars	9.63% 7g	6.2% 4.5g	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	5.15% 3.73g	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	% 3.23g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0g	g per day for Men 19-50 years
Fiber	5.22% 2g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	77.6% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	18.6% 0.24mg	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	2.5% 9.92μg	9.43% 37.7μg	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	17.4% 15.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	173% 1040IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.65mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	85.8% 0.77mg	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	33% 2.64mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	5.8% 0.13mg	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	5.67% 39.7mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	25.5% 867mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	79% 43.5μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Grilled UV Exposed Portabella Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Grilled UV Exposed Portabella Mushrooms:

• 7 ounces of Stewed Canned Tomatoes have more Vitamin C, more Vitamin E and more Vitamin K than Grilled UV Exposed Portabella Mushrooms.
• While 7 oz of Grilled Portabella Mushrooms Exposed to UV contain 1.6 times more Vitamin B1, 11.5 times more Vitamin B2, 8.8 times more Vitamin B3, 11.1 times more Vitamin B5, 7.2 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin D than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin D
• 7 ounces of Grilled UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Grilled UV Exposed Portabella Mushrooms:

• 7 ounces of Stewed Canned Tomatoes have 11.3 times more Calcium, 3.3 times more Iron and 20.1 times more Sodium than Grilled UV Exposed Portabella Mushrooms.
• While 7 oz of Grilled Portabella Mushrooms Exposed to UV contain 3.5 times more Copper, 6.8 times more Phosphorus, 2.1 times more Potassium, 36.5 times more Selenium and 3.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Grilled UV Exposed Portabella Mushrooms contain similar levels of Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 7 ounces of Grilled UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 1.4 times more Carbohydrate, 1.6 times more Sugars and more Fructose than Grilled UV Exposed Portabella Mushrooms.
• While 7 oz of Grilled Portabella Mushrooms Exposed to UV contain 2.2 times more Fiber and 3.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Grilled Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.