Comparing Nutrients in 14 ounces Chanterelle Mushrooms VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Chanterelle Mushrooms	16%	12%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Chanterelle Mushrooms	Almonds	Recommended Dietary Allowance
Energy	4.38% 127kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	NA	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	6.35% 4.6g	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	0% 0g	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	% 4.6g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.7g	g per day for Men 19-50 years
Fiber	39.7% 15g	131% 49.6g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Chanterelle Mushrooms	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	2% 7.94μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	140% 841IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chanterelle Mushrooms	Almonds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	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	172% 13.8mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	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	32.3% 226mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	59% 2008mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.64% 357g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Raw Chanterelle Mushrooms have 2.3 times more Vitamin B5 and more Vitamin D than Almonds.
• While Almonds contain 13.7 times more Vitamin B1, 5.3 times more Vitamin B2, 3.1 times more Vitamin B6 and 22 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Almonds have similar amounts of Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Chanterelle Mushrooms vs Almonds:

• Raw Chanterelle Mushrooms have 20.4 times more Water than Almonds.
• While Almonds contain 17.9 times more Calcium, 2.9 times more Copper, 20.8 times more Magnesium, 7.6 times more Manganese, 8.4 times more Phosphorus, 1.4 times more Potassium, 1.9 times more Selenium and 4.4 times more Zinc than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds contain 18.1 times more Energy, 94.2 times more Fat, 3.1 times more Carbohydrate, 3.8 times more Sugars, 3.3 times more Fiber and 14.2 times more Protein than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.