Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	8.08% 10.5g	130g per day for Men 19-50 years
Sugars	NA	6.4% 4.64g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled White Mushrooms	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	85.7% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	14.5% 0.19mg	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	8.93% 35.7μg	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	13.7% 12.3mg	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.65% 16IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	111% 1mg	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	6.45% 0.52mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	9.92% 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	3.97% 27.8mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Boiled White Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Boiled White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Boiled White Mushrooms:

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and 1.6 times more Vitamin C than Boiled White Mushrooms.
• While 7 oz of Boiled and Drained White Mushrooms contain 2.1 times more Vitamin B1, 15.8 times more Vitamin B2, 7 times more Vitamin B3, 14.6 times more Vitamin B5 and 2 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled White Mushrooms provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Boiled White Mushrooms have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Boiled White Mushrooms:

• 7 ounces of Canned Tomatoes with Green Chilies have 3.3 times more Calcium and 200.5 times more Sodium than Boiled White Mushrooms.
• While 7 oz of Boiled and Drained White Mushrooms contain 5.6 times more Copper, 6.7 times more Iron, 6.2 times more Phosphorus, 3.3 times more Potassium, 29.8 times more Selenium and 6.7 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled White Mushrooms contain similar levels of Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 7 ounces of Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained White Mushrooms contain 1.5 times more Carbohydrate and 3.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.