Comparing Nutrients in 100 calories Tomato Paste VS Stir-Fried White Mushrooms

Weight per 100 calories

• Tomato Paste: 122g
• Stir-Fried White Mushrooms: 385g

Tomato Paste has 3.2 times more energy per 100g than Stir-Fried White Mushrooms. It has average energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

Discover which food has more nutrients per 100 calories - Tomato Paste or Stir-Fried White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Tomato Paste	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	3.6% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	12% 15.5g	130g per day for Men 19-50 years
Sugars	20.5% 15g	0% 0g	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	9.84% 7.13g	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	% 7g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.37g	% 0g	g per day for Men 19-50 years
Fiber	13% 5g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	9.4% 5.27g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	10.3% 93μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	12.4% 0.16mg	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	3.66% 14.6μg	19.2% 77μg	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	29.7% 26.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.13% 30.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	124% 1.1mg	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	45.4% 3.63mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	12% 51.2mg	10% 42.3mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	7.86% 0.18mg	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	14.5% 101mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	36.4% 1237mg	44.8% 1523mg	3400mg per day for Men 19-50 years
Selenium	11.8% 6.46μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	9.47% 350g	3700g per day for Men 19-50 years

Tomato Paste VS Stir-Fried White Mushrooms Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Tomato Paste or Stir-Fried White Mushrooms?

Lets compare vitamin content per 100 calories of Tomato Paste vs Stir-Fried White Mushrooms:

• 100 calories of Tomato Paste have more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 5 times more Vitamin B1, 9.5 times more Vitamin B2, 4.1 times more Vitamin B3, 32.2 times more Vitamin B5, 5.3 times more Vitamin B9 and more Vitamin D than Canned Tomato Paste.
• 100 calories of Tomato Paste have insufficient amounts of Vitamin D
• 100 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Tomato Paste vs Stir-Fried White Mushrooms:

• 100 calories of Tomato Paste have 2.9 times more Calcium, 3.8 times more Iron, 1.2 times more Magnesium, 2 times more Manganese and 1.6 times more Sodium than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 2.5 times more Copper, 4 times more Phosphorus, 8.3 times more Selenium, 2.9 times more Zinc and 3.9 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Stir-Fried White Mushrooms contain similar levels of Potassium per 100 calories.
• 100 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tomato Paste have 1.5 times more Carbohydrate, more Sugars and more Fructose than Stir-Fried White Mushrooms.
• While 100 kcal of Stir-Fried White Mushrooms contain 3.3 times more Omega 6, 1.4 times more Fiber and 2.6 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Stir-Fried White Mushrooms offer comparable quantities of Energy per 100 calories.
• 100 calories of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 in 100 calories.