Comparing Nutrients in 7 ounces Tomatoes VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Tomatoes	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	22% 28.6g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	10.5% 7.62g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	142% 7.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.26% 55.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	2% 20mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	198% 1.78mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	17.6% 0.4mg	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	6.8% 47.6mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	89.5% 49.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.48% 166g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Cooked Shiitake Mushrooms:

• Raw Ripe Red Tomatoes have more Vitamin A, 45.7 times more Vitamin C, more Vitamin E and more Vitamin K than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 8.9 times more Vitamin B2, 2.5 times more Vitamin B3, 40.3 times more Vitamin B5, 2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin D than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Shiitake Mushrooms no Salt have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Cooked Shiitake Mushrooms:

• Raw Ripe Red Tomatoes have 3.3 times more Calcium and 2 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 15.2 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, more Selenium and 7.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Shiitake Mushrooms no Salt have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Shiitake Mushrooms no Salt contain 3.1 times more Energy, 3.7 times more Carbohydrate, 1.5 times more Sugars, 1.8 times more Fiber and 1.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.