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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	0.62% 18kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.13% 0.04g	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	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	6.4% 3.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Stir-Fried 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	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	3.23% 0.042mg	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	3.25% 13μg	5% 20μg	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	1.33% 8IU	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	32.3% 0.29mg	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	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	2.6% 11mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	11.6% 396mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.46% 91g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 2.7 times more Vitamin B1, 21 times more Vitamin B2, 7.5 times more Vitamin B3, 11.2 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 100 g.

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

• Cooked Ripe Red Tomatoes have 2.8 times more Calcium, 2.7 times more Iron and 2.2 times more Manganese than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 3.9 times more Copper, 3.8 times more Phosphorus, 1.8 times more Potassium, 27.8 times more Selenium and 4.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stir-Fried White Mushrooms have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Ripe Red Tomatoes have more Sugars and more Fructose than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 2.6 times more Fiber and 3.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stir-Fried White Mushrooms have similar amounts of Carbohydrate per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Stir-Fried White Mushrooms have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.