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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Morel 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	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.4% 0.13g	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	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	7.8% 10g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	1.64% 1.2g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Morel 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	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	20.8% 0.27mg	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	6.45% 25.8μg	4.47% 18μg	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	50.3% 45.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	68% 409IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Morel Mushrooms	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	138% 1.24mg	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	302% 24mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	50.6% 1.16mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	24% 816mg	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	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.8% 178g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A and 1.4 times more Vitamin B9 than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 1.9 times more Vitamin B1, 9.3 times more Vitamin B2, 4.2 times more Vitamin B3, 3.4 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin D than Cooked Ripe Red Tomatoes.

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

• Raw Morel Mushrooms contain 3.9 times more Calcium, 8.3 times more Copper, 17.9 times more Iron, 2.1 times more Magnesium, 5.6 times more Manganese, 6.9 times more Phosphorus, 1.9 times more Potassium, 4.4 times more Selenium, 1.9 times more Sodium and 14.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Morel Mushrooms have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 4.2 times more Sugars and more Fructose than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 1.7 times more Energy, 5.1 times more Omega 6, 1.3 times more Carbohydrate, 4 times more Fiber and 3.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Morel Mushrooms have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 7 oz.