Comparing Nutrients in 14 ounces Morel Mushrooms VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Morel Mushrooms	Almonds	Recommended Dietary Allowance
Energy	4.24% 123kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	47% 15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.2g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	% 2.4g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.7g	g per day for Men 19-50 years
Fiber	29.2% 11g	131% 49.6g	38g per day for Men 19-50 years
Protein	22% 12.4g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Morel 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	23% 0.27mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.6% 0.81mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	8.93% 35.7μg	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	136% 818IU	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

	Morel Mushrooms	Almonds	Recommended Dietary Allowance
Calcium	17% 171mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	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	604% 48.3mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	110% 770mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	48% 1631mg	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	5.56% 83.3mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.6% 356g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Raw Morel Mushrooms have more Vitamin D than Almonds.
• While Almonds contain 3 times more Vitamin B1, 5.6 times more Vitamin B2, 1.6 times more Vitamin B3 and 4.9 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Morel Mushrooms as well as Almonds have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Morel Mushrooms vs Almonds:

• Raw Morel Mushrooms have 3.3 times more Iron, 21 times more Sodium and 20.3 times more Water than Almonds.
• While Almonds contain 6.3 times more Calcium, 1.6 times more Copper, 14.2 times more Magnesium, 3.7 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Selenium and 1.5 times more Zinc than Raw Morel Mushrooms.

Comparison of macro-nutrients per 14 ounces:

• Almonds contain 18.7 times more Energy, 87.6 times more Fat, 58.5 times more Saturated Fat, 57.3 times more Omega 6, 4.2 times more Carbohydrate, 7.3 times more Sugars, 4.5 times more Fiber and 6.8 times more Protein than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms as well as Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 14 oz.