Comparing Nutrients in 14 ounces Chanterelle Mushrooms VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Chanterelle Mushrooms	16%	12%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Chanterelle Mushrooms	Roasted Almonds	Recommended Dietary Allowance
Energy	4.38% 127kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	NA	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.2g	64% 83.4g	130g per day for Men 19-50 years
Sugars	6.35% 4.6g	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% 0g	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	% 4.6g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 19g	g per day for Men 19-50 years
Fiber	39.7% 15g	114% 43.3g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Chanterelle Mushrooms	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	2% 7.94μg	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	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	172% 13.8mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	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	32.3% 226mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	59% 2008mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.64% 357g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Raw Chanterelle Mushrooms have 3.4 times more Vitamin B5 and more Vitamin D than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.1 times more Vitamin B1, 5.6 times more Vitamin B2, 3.1 times more Vitamin B6 and 27.5 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Dry Roasted Almonds have similar amounts of Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Chanterelle Mushrooms vs Roasted Almonds:

• Raw Chanterelle Mushrooms have 37.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 17.9 times more Calcium, 3.1 times more Copper, 21.5 times more Magnesium, 7.8 times more Manganese, 8.3 times more Phosphorus, 1.4 times more Potassium and 4.7 times more Zinc than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Dry Roasted Almonds have similar amounts of Iron and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds contain 18.7 times more Energy, 99.1 times more Fat, 3.1 times more Carbohydrate, 4.2 times more Sugars, 2.9 times more Fiber and 14.1 times more Protein than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.