Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	0.62% 18kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	3.4% 4.44g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	3.1% 2.26g	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	1.8% 1.3g	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	% 1.18g	% 2.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	37% 11μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.25% 13μg	4.75% 19μg	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	25.3% 23mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.33% 14IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.73% 0.56mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	43.2% 0.39mg	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	8.5% 0.68mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	2.9% 0.067mg	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	4% 28mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Grilled Portabella Mushrooms:

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 2 times more Vitamin B1, 18.3 times more Vitamin B2, 11.8 times more Vitamin B3, 9.8 times more Vitamin B5, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Grilled Portabella Mushrooms:

• Cooked Ripe Red Tomatoes have 3.7 times more Calcium, 1.7 times more Iron and 1.6 times more Manganese than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 5.2 times more Copper, 1.4 times more Magnesium, 4.8 times more Phosphorus, 2 times more Potassium, 43.8 times more Selenium and 4.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Grilled Portabella Mushrooms have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Ripe Red Tomatoes have more Fructose than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 1.6 times more Energy, 5.5 times more Omega 6, 3.1 times more Fiber and 3.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Grilled Portabella Mushrooms have similar amounts of Carbohydrate and Sugars per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Grilled Portabella Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.