Comparing Nutrients in 14 ounces Canned Mushrooms VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Mushrooms	25%	9%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Mushrooms	Almonds	Recommended Dietary Allowance
Energy	3.42% 99kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	47% 15g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20.2g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	13% 9.3g	24% 17.3g	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	NA	0.6% 0.44g	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	25% 9.53g	131% 49.6g	38g per day for Men 19-50 years
Protein	13.3% 7.42g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Canned Mushrooms	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	43.7% 175μg	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	5.3% 31.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	678% 102mg	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

	Canned Mushrooms	Almonds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	455% 4.1mg	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	39% 3.14mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.4% 262mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	112% 1687mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.77% 361g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Mushrooms vs Almonds:

• Canned Mushrooms, Solids have 1.7 times more Vitamin B5 and more Vitamin D than Almonds.
• While Almonds contain 2.4 times more Vitamin B1, 54.2 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B6, 3.7 times more Vitamin B9 and 2563 times more Vitamin E than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Canned Mushrooms vs Almonds:

• Canned Mushrooms, Solids have 425 times more Sodium and 20.7 times more Water than Almonds.
• While Almonds contain 24.5 times more Calcium, 4.4 times more Copper, 4.7 times more Iron, 18 times more Magnesium, 25.3 times more Manganese, 7.3 times more Phosphorus, 5.7 times more Potassium and 4.3 times more Zinc than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Almonds have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds contain 23.2 times more Energy, 172.2 times more Fat, 100.1 times more Saturated Fat, 111 times more Omega 6, 4.2 times more Carbohydrate, 1.9 times more Sugars, 5.2 times more Fiber and 11.3 times more Protein than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.