Comparing Nutrients in 100 grams Morel Mushrooms VS 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	1.07% 31kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.22g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.92% 5.1g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	4.86% 3.52g	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	2.6% 1.88g	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	% 0.6g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.02g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	2.63% 1g	38g per day for Men 19-50 years
Protein	5.57% 3.12g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.75% 0.069mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.21mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	1.3% 0.017mg	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	2.25% 9μg	1.25% 5μg	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	8.78% 7.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	34.3% 206IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	69.4% 0.63mg	12.4% 0.11mg	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	152% 12mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	2.57% 0.059mg	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	27.7% 194mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.03mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	2.47% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Morel Mushrooms VS Stewed Canned Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of Morel Mushrooms versus 100 g of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Morel Mushrooms have 1.5 times more Vitamin B1, 5.9 times more Vitamin B2, 3.2 times more Vitamin B3, 3.9 times more Vitamin B5, 8 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin D than Stewed Canned Tomatoes.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin D
• Both Raw Morel Mushrooms as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A in 100 grams.

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

• 100 grams of Morel Mushrooms have 1.3 times more Calcium, 5.6 times more Copper, 9.2 times more Iron, 1.6 times more Magnesium, 9.9 times more Manganese, 9.7 times more Phosphorus, 2 times more Potassium, 3.7 times more Selenium and 11.9 times more Zinc than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 10.5 times more Sodium than Raw Morel Mushrooms.
• Both Morel Mushrooms and Stewed Canned Tomatoes contain similar levels of Water per 100 grams.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Morel Mushrooms have 2.8 times more Fiber and 3.4 times more Protein than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 5.9 times more Sugars and more Fructose than Raw Morel Mushrooms.
• Both Morel Mushrooms and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Raw Morel Mushrooms as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.