Comparing Nutrients in 100 grams Tomato Paste VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Tomato Paste	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	2.83% 82kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	4.65% 6.04g	130g per day for Men 19-50 years
Sugars	16.8% 12g	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	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	% 0g	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	7% 3.9g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	39.2% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	3.77% 0.049mg	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% 12μg	4% 16μg	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	24.3% 22mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.83% 11IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	41% 0.37mg	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	4.13% 0.33mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	2.8% 0.064mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	6.64% 0.73mg	11mg per day for Men 19-50 years
Water	2% 73.5g	2.4% 88.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Microwaved White Mushrooms per 100 g

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

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

• 100 grams of Tomato Paste have more Vitamin A, 4.4 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Microwaved White Mushrooms.
• While 100 g of Microwaved White Mushrooms contain 2.8 times more Vitamin B2, 1.7 times more Vitamin B3, 13.8 times more Vitamin B5 and 1.3 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Microwaved White Mushrooms provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Microwaved White Mushrooms:

• 100 grams of Tomato Paste have 6 times more Calcium, 9 times more Iron, 3 times more Magnesium, 4.7 times more Manganese, 2.1 times more Potassium and 3.5 times more Sodium than Microwaved White Mushrooms.
• While 100 g of Microwaved White Mushrooms contain 1.5 times more Phosphorus and 3.4 times more Selenium than Canned Tomato Paste.
• Both Tomato Paste and Microwaved White Mushrooms contain similar levels of Copper and Zinc per 100 grams.
• 100 grams of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 2.3 times more Energy, 3.1 times more Carbohydrate, more Sugars, more Fructose and 1.6 times more Fiber than Microwaved White Mushrooms.
• Both Tomato Paste and Microwaved White Mushrooms offer comparable quantities of Protein per 100 grams.
• 100 grams of Microwaved White Mushrooms provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Microwaved White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.