Comparing Nutrients in 100 calories Almonds VS Microwaved White Mushrooms

Weight per 100 calories

• Almonds: 17.3g
• Microwaved White Mushrooms: 286g

Almonds have 16.5 times more energy per 100g than Microwaved White Mushrooms. It has very high energy density when compared to other foods. Microwaved White Mushrooms having low energy density.

Which food has more nutrients per 100 calories - Almonds or Microwaved White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Almonds	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.54% 0.17g	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	4.7% 0.8g	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	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	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	% 0g	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	18.8% 7.14g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Almonds	Microwaved White 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	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	10.8% 0.14mg	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	11.4% 45.7μg	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	5.24% 31.4IU	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	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	117% 1.06mg	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	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	7.95% 0.18mg	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	52% 363mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	41% 1394mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	94% 51.4μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	3.24% 48.6mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	6.84% 253g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Microwaved White Mushrooms:

• Almonds have more Vitamin E than Microwaved White Mushrooms.
• While Microwaved White Mushrooms contain 4.8 times more Vitamin B1, 6.3 times more Vitamin B2, 24.5 times more Vitamin B3, 68.8 times more Vitamin B5, 5.9 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin D than Almonds.
• Both Almonds as well as Microwaved White 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 Microwaved White Mushrooms:

• Almonds have 2.7 times more Calcium and 2.1 times more Manganese than Microwaved White Mushrooms.
• While Microwaved White Mushrooms contain 5.9 times more Copper, 1.5 times more Iron, 4.4 times more Phosphorus, 11 times more Potassium, 72.6 times more Selenium, 281.2 times more Sodium, 3.9 times more Zinc and 332.1 times more Water than Almonds.
• Both Almonds and Microwaved White Mushrooms have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 6.6 times more Fat, 3.8 times more Saturated Fat, 2.7 times more Omega 6 and more Sugars than Microwaved White Mushrooms.
• While Microwaved White Mushrooms contain 4.6 times more Carbohydrate, 3.3 times more Fiber and 3.1 times more Protein than Almonds.
• Both Almonds and Microwaved White Mushrooms have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Microwaved White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.