Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Maitake Mushrooms	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	10.6% 14g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	5.67% 4.1g	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	3.6% 2.6g	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	% 2.34g	% 3.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	81.7% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	216% 64.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.45% 25.8μg	10.4% 41.7μg	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	50.3% 45.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	371% 2229IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	55.6% 0.5mg	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	17% 1.35mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	5.1% 0.12mg	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	7.94% 55.6mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.85% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Maitake Mushrooms:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 56 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 4.1 times more Vitamin B1, 11 times more Vitamin B2, 12.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Maitake Mushrooms:

• Cooked Ripe Red Tomatoes have 11 times more Calcium, 2.3 times more Iron and 1.8 times more Manganese than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 3.4 times more Copper, 2.6 times more Phosphorus, 4.4 times more Selenium and 5.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Maitake Mushrooms have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 1.2 times more Sugars and more Fructose than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.7 times more Energy, 1.7 times more Carbohydrate, 3.9 times more Fiber and 2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.