Comparing Nutrients in 100 calories Grilled Portabella Mushrooms VS Tomatoes

Weight per 100 calories

• Grilled Portabella Mushrooms: 345g
• Tomatoes: 556g

Grilled Portabella Mushrooms have 1.6 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Grilled Portabella Mushrooms or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Grilled Portabella Mushrooms	36%	14%	50%
Tomatoes	17%	9%	74%

Macro Nutrients

	Grilled Portabella Mushrooms	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	10.7% 7.8g	20% 14.6g	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	0% 0g	10.5% 7.6g	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	% 7.8g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.6g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	20% 11.3g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella Mushrooms	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.34mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	128% 38.3μg	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.4% 65.5μg	21% 83.3μg	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	0% 0mg	84.6% 76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.05% 48.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled Portabella Mushrooms	Tomatoes	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	17.2% 1.38mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	27.5% 0.63mg	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	66.5% 466mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	44.3% 1507mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	137% 75.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	8.45% 313g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Grilled Portabella Mushrooms vs Tomatoes:

• Grilled Portabella Mushrooms have 1.2 times more Vitamin B1, 13.2 times more Vitamin B2, 6.5 times more Vitamin B3, 8.8 times more Vitamin B5, 14.7 times more Vitamin B7 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 100 kcal.
• Both Grilled Portabella Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Grilled Portabella Mushrooms vs Tomatoes:

• Grilled Portabella Mushrooms have 4.1 times more Copper, 3.5 times more Phosphorus, more Selenium, 1.4 times more Sodium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.4 times more Calcium, 1.4 times more Magnesium, 2.7 times more Manganese and 1.7 times more Water than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Iron and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Grilled Portabella Mushrooms have 1.8 times more Fat, 1.8 times more Omega 6 and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Omega 3, 1.4 times more Carbohydrate, 1.9 times more Sugars and more Fructose than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Raw Ripe Red Tomatoes have similar amounts of Energy and Fiber per 100 kcal.
• Both Grilled Portabella Mushrooms as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.