Comparing Nutrients in 14 ounces Enoki Mushrooms VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Almond paste	8%	52%	40%

Macro Nutrients

	Enoki Mushrooms	Almond paste	Recommended Dietary Allowance
Energy	5.06% 147kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	146% 190g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	198% 144g	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	NA	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	% 0.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	50% 19g	38g per day for Men 19-50 years
Protein	19% 10.6g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	165% 49.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.6% 191μg	72.4% 290μg	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	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.3% 20IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	358% 53.7mg	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

	Enoki Mushrooms	Almond paste	Recommended Dietary Allowance
Calcium	0% 0mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	200% 1.8mg	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	57% 4.56mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	148% 3.4mg	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	59.5% 417mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	42% 1425mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	9.48% 351g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Enoki Mushrooms versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Enoki Mushrooms vs Almond paste:

• 14 ounces of Enoki Mushrooms have 2.7 times more Vitamin B1, 4.9 times more Vitamin B3, 11.9 times more Vitamin B5 and 2.8 times more Vitamin B6 than Almond paste.
• While 14 oz of Almond paste contain 2.1 times more Vitamin B2, 1.5 times more Vitamin B9 and 1354 times more Vitamin E than Raw Enoki Mushrooms.
• 14 ounces of Enoki Mushrooms have insufficient amounts of Vitamin E
• Both Raw Enoki Mushrooms as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Enoki Mushrooms vs Almond paste:

• 14 ounces of Enoki Mushrooms have 6.3 times more Water than Almond paste.
• While 14 oz of Almond paste contain more Calcium, 4.2 times more Copper, 1.4 times more Iron, 8.1 times more Magnesium, 11.4 times more Manganese, 2.5 times more Phosphorus, 1.9 times more Selenium and 2.3 times more Zinc than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Almond paste contain similar levels of Potassium per 14 ounces.
• 14 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond paste contain 12.4 times more Energy, 95.7 times more Fat, 97.4 times more Saturated Fat, 4.9 times more Omega 3, 68 times more Omega 6, 6.1 times more Carbohydrate, 164.8 times more Sugars, 1.8 times more Fiber and 3.4 times more Protein than Raw Enoki Mushrooms.
• 14 ounces of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6