Comparing Nutrients in 100 calories Almonds VS Stir-Fried Shiitake Mushrooms

Weight per 100 calories

• Almonds: 17.3g
• Stir-Fried Shiitake Mushrooms: 256g

Almonds have 14.8 times more energy per 100g than Stir-Fried Shiitake Mushrooms. It has very high energy density when compared to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Which food has more nutrients per 100 calories - Almonds or Stir-Fried Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Almonds	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	15% 19.7g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.06% 0.77g	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	0.026% 0.019g	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	% 0.029g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	5.7% 2.16g	24.3% 9.23g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Almonds	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	69.7% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	8.97% 36μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.97% 54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	0.51% 5.13mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	46.4% 0.42mg	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% 0.64mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	11.6% 48.7mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	25% 0.57mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	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	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	24.6% 836mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	0.85% 13mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	6.1% 225g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Stir-Fried Shiitake Mushrooms:

• Almonds have more Vitamin E than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 7.2 times more Vitamin B1, 3.6 times more Vitamin B2, 15.9 times more Vitamin B3, 42.9 times more Vitamin B5, 18.9 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin D than Almonds.
• Both Almonds as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Stir-Fried Shiitake Mushrooms:

• Almonds have 9.1 times more Calcium than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 2.3 times more Copper, 2.1 times more Iron, 1.5 times more Manganese, 3.4 times more Phosphorus, 6.6 times more Potassium, 22.8 times more Selenium, 4.6 times more Zinc and 295.4 times more Water than Almonds.
• Both Almonds and Stir-Fried Shiitake Mushrooms have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 9.6 times more Fat, 8 times more Saturated Fat and 5.5 times more Omega 6 than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 5.3 times more Carbohydrate, 4.3 times more Fiber and 2.4 times more Protein than Almonds.
• Both Almonds and Stir-Fried Shiitake Mushrooms have similar amounts of Energy and Sugars per 100 kcal.
• Both Almonds as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.