Comparing Nutrients in 7 ounces Tomatoes VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Tomatoes	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.77% 0.3g	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	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	0.82% 0.6g	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	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	% 2.5g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Stir-Fried 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	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	48% 7.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	26.6% 0.35mg	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	6.95% 27.8μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.95% 41.7IU	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	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	2% 20mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	36% 0.32mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	19.2% 0.44mg	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	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Stir-Fried Shiitake Mushrooms:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 2.7 times more Vitamin B1, 14.4 times more Vitamin B2, 6.5 times more Vitamin B3, 15.3 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin D than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Stir-Fried Shiitake Mushrooms have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Stir-Fried Shiitake Mushrooms:

• Raw Ripe Red Tomatoes have 5 times more Calcium than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 2.8 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 4.6 times more Phosphorus, 1.4 times more Potassium, more Selenium and 5.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Stir-Fried Shiitake Mushrooms have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 8.8 times more Sugars and more Fructose than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 2.2 times more Energy, 2 times more Carbohydrate, 3 times more Fiber and 3.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.