Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Cooked Ripe Red Tomatoes	White Mushrooms	Recommended Dietary Allowance
Energy	0.62% 18kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.16% 0.05g	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	0.94% 0.16g	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	2.5% 3.26g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	2.73% 1.98g	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	0.23% 0.17g	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	% 1.48g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	White 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	6.75% 0.081mg	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	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	30.2% 9.07μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.25% 13μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.3% 23mg	2.33% 2.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.17% 7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.73% 0.56mg	0.067% 0.01mg	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	White Mushrooms	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	35.3% 0.32mg	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	2.04% 0.047mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	9.35% 318mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	4.73% 0.52mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.5% 92g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A, 10.9 times more Vitamin C, 56 times more Vitamin E and more Vitamin K than Raw White Mushrooms.
• While Raw White Mushrooms contain 2.3 times more Vitamin B1, 18.3 times more Vitamin B2, 6.8 times more Vitamin B3, 11.6 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.

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

• Cooked Ripe Red Tomatoes have 3.7 times more Calcium, 1.4 times more Iron and 2.2 times more Manganese than Raw White Mushrooms.
• While Raw White Mushrooms contain 4.2 times more Copper, 3.1 times more Phosphorus, 1.5 times more Potassium, 18.6 times more Selenium and 3.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw White Mushrooms have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Ripe Red Tomatoes have 1.2 times more Carbohydrate, 1.3 times more Sugars and 7.7 times more Fructose than Raw White Mushrooms.
• While Raw White Mushrooms contain 1.4 times more Fiber and 3.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw White Mushrooms have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.