Comparing Nutrients in 14 ounces UV Exposed White Mushroom VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	UV Exposed White Mushroom	Roasted Almonds	Recommended Dietary Allowance
Energy	3% 87.3kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.95% 13g	64% 83.4g	130g per day for Men 19-50 years
Sugars	11% 7.86g	26.6% 19.3g	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	0.93% 0.67g	0.055% 0.04g	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	% 5.87g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 19g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	114% 43.3g	38g per day for Men 19-50 years
Protein	22% 12.3g	149% 83g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	41.5% 0.54mg	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	17% 67.5μg	54.6% 218μg	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	9.26% 8.33mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	692% 4152IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	632% 95mg	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

	UV Exposed White Mushroom	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	485% 4.36mg	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	25% 2mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	385% 8.86mg	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	48.8% 341mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.9% 367g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of UV Exposed White Mushroom vs Roasted Almonds:

• Raw White Mushroom Exposed to UV has 4.7 times more Vitamin B5, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3 times more Vitamin B2, 1.3 times more Vitamin B6, 3.2 times more Vitamin B9 and 2390 times more Vitamin E than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Dry Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Raw White Mushroom Exposed to UV as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for UV Exposed White Mushroom vs Roasted Almonds:

• Raw White Mushroom Exposed to UV has 4.7 times more Selenium and 38.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 89.3 times more Calcium, 3.5 times more Copper, 7.5 times more Iron, 31 times more Magnesium, 47.5 times more Manganese, 5.5 times more Phosphorus, 2.2 times more Potassium and 6.4 times more Zinc than Raw White Mushroom Exposed to UV.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds contain 27.2 times more Energy, 154.5 times more Fat, 81.8 times more Saturated Fat, 80.9 times more Omega 6, 6.4 times more Carbohydrate, 2.5 times more Sugars, 10.9 times more Fiber and 6.8 times more Protein than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.