Comparing Nutrients in 14 ounces Maitake Mushrooms VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Maitake Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.24% 123kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	54% 70g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	25% 18g	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% 0g	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	% 6.9g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 17.4g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	110% 41.7g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	431% 129μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	26.8% 107μg	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	743% 4457IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	687% 103mg	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

	Maitake Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	421% 3.8mg	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	15% 1.2mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	425% 9.76mg	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	42% 294mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	81.6% 2774mg	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	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.3% 11g	3700g per day for Men 19-50 years

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

• Raw Maitake Mushrooms have 1.6 times more Vitamin B1, 1.8 times more Vitamin B3 and more Vitamin D than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.2 times more Vitamin B2, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 2597 times more Vitamin E than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Oil Roasted Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Maitake Mushrooms as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Maitake Mushrooms vs Oil Roasted Almonds:

• Raw Maitake Mushrooms have 32.3 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 291 times more Calcium, 3.8 times more Copper, 12.3 times more Iron, 27.4 times more Magnesium, 41.7 times more Manganese, 6.3 times more Phosphorus, 3.4 times more Potassium, 1.9 times more Selenium and 4.1 times more Zinc than Raw Maitake Mushrooms.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds contain 19.6 times more Energy, 290.4 times more Fat, 140.3 times more Saturated Fat, 150.2 times more Omega 6, 2.5 times more Carbohydrate, 2.2 times more Sugars, 3.9 times more Fiber and 10.9 times more Protein than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.