Comparing Nutrients in 100 grams Tomato Paste VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Tomato Paste	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	2.83% 82kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	5.22% 6.8g	130g per day for Men 19-50 years
Sugars	16.8% 12g	3.3% 2.38g	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	8.07% 5.85g	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	% 5.75g	% 2.38g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	4% 2.24g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	20% 6.05μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3% 12μg	3.25% 13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.3% 22mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3% 18IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	15.8% 0.14mg	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	37.3% 2.98mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	10% 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	12% 83mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	2% 73.5g	2.43% 89.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Shiitake Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Shiitake Mushrooms:

• 100 grams of Tomato Paste have 4 times more Vitamin B1 than Shiitake Mushrooms.
• While 100 g of Raw Shiitake Mushrooms contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 10.6 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin D than Canned Tomato Paste.
• Both Tomato Paste and Shiitake Mushrooms provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Tomato Paste have insufficient amounts of Vitamin D
• 100 grams of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 100 grams for Tomato Paste vs Shiitake Mushrooms:

• 100 grams of Tomato Paste have 18 times more Calcium, 2.6 times more Copper, 7.3 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 3.3 times more Potassium and 6.6 times more Sodium than Shiitake Mushrooms.
• While 100 g of Raw Shiitake Mushrooms contain 1.3 times more Phosphorus and 1.6 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Shiitake Mushrooms contain similar levels of Selenium per 100 grams.
• 100 grams of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 2.4 times more Energy, 2.8 times more Carbohydrate, 5.1 times more Sugars, more Fructose, 1.6 times more Fiber and 1.9 times more Protein than Shiitake Mushrooms.
• 100 grams of Shiitake Mushrooms provide inadequate amounts of Energy