Comparing Nutrients in 7 ounces Tomatoes VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Tomatoes	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	20.3% 587kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.6% 0.27g	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	115% 150g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	6.05% 4.4g	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	60% 23g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried 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	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	869% 43.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	147% 1.9mg	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	81% 323μg	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	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51% 306IU	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	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	1139% 10.2mg	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	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	101% 2.33mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	89.5% 3044mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	138% 15.2mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.51% 19g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 3.9 times more Vitamin C, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 8.1 times more Vitamin B1, 66.8 times more Vitamin B2, 23.7 times more Vitamin B3, 246.1 times more Vitamin B5, 12.1 times more Vitamin B6, 10.9 times more Vitamin B9 and more Vitamin D than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in 7 oz.

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

• Raw Ripe Red Tomatoes have 9.9 times more Water than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 87.5 times more Copper, 6.4 times more Iron, 12 times more Magnesium, 10.3 times more Manganese, 12.3 times more Phosphorus, 6.5 times more Potassium, more Selenium and 45.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dried Shiitake Mushrooms have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Shiitake Mushrooms contain 16.4 times more Energy, 5 times more Fat, 19.4 times more Carbohydrate, 9.6 times more Fiber and 10.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dried Shiitake Mushrooms have similar amounts of Sugars per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Dried Shiitake Mushrooms have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.