Comparing Nutrients in 100 calories Morel Mushrooms VS Stewed Canned Tomatoes

Weight per 100 calories

• Morel Mushrooms: 323g
• Stewed Canned Tomatoes: 385g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Morel Mushrooms or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Morel Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	4.08% 0.69g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	18.3% 24g	130g per day for Men 19-50 years
Sugars	2.67% 1.94g	18.7% 13.5g	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	0% 0g	9.97% 7.23g	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	% 1.94g	% 6.27g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.077g	g per day for Men 19-50 years
Fiber	23.8% 9.03g	10% 3.85g	38g per day for Men 19-50 years
Protein	18% 10g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	5.03% 0.065mg	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	7.26% 29μg	4.8% 19.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	33.8% 30.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	111% 665IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	14% 139mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	48% 0.43mg	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	491% 39.3mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.3mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	9.87% 0.23mg	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	89.4% 626mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	39% 1326mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.7mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	7.8% 289g	9.5% 352g	3700g per day for Men 19-50 years

Morel Mushrooms VS Stewed Canned Tomatoes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Morel Mushrooms or Stewed Canned Tomatoes?

Lets compare vitamin content per 100 calories of Morel Mushrooms vs Stewed Canned Tomatoes:

• 100 calories of Morel Mushrooms have 1.3 times more Vitamin B1, 4.9 times more Vitamin B2, 2.6 times more Vitamin B3, 3.2 times more Vitamin B5, 6.7 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin D than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A than Raw Morel Mushrooms.
• 100 calories of Morel Mushrooms have insufficient amounts of Vitamin A
• 100 calories of Stewed Canned Tomatoes have insufficient amounts of Vitamin D

Comparing minerals per 100 calories for Morel Mushrooms vs Stewed Canned Tomatoes:

• 100 calories of Morel Mushrooms have 4.7 times more Copper, 7.7 times more Iron, 1.3 times more Magnesium, 8.3 times more Manganese, 8.1 times more Phosphorus, 1.7 times more Potassium, 3.1 times more Selenium and 10 times more Zinc than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain 12.5 times more Sodium than Raw Morel Mushrooms.
• Both Morel Mushrooms and Stewed Canned Tomatoes contain similar levels of Calcium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Morel Mushrooms have 2.4 times more Omega 6, 2.3 times more Fiber and 2.9 times more Protein than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Carbohydrate, 7 times more Sugars and more Fructose than Raw Morel Mushrooms.
• Both Morel Mushrooms and Stewed Canned Tomatoes offer comparable quantities of Energy per 100 calories.
• 100 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both Raw Morel Mushrooms as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in 100 calories.