Comparing Nutrients in 14 ounces Oyster Mushrooms VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oyster Mushrooms	Blanched Almonds	Recommended Dietary Allowance
Energy	4.5% 131kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	57% 74g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	25.3% 18.4g	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	% 4.4g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 17.7g	g per day for Men 19-50 years
Fiber	24% 9.13g	103% 39.3g	38g per day for Men 19-50 years
Protein	23.5% 13g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	93% 28μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	48.6% 194μg	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	19% 115IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	628% 94mg	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

	Oyster Mushrooms	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	453% 4.08mg	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	66% 5.28mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	317% 7.3mg	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	68% 476mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	49% 1667mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw Oyster Mushrooms have 1.4 times more Vitamin B3, 4.1 times more Vitamin B5 and more Vitamin D than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B9 and more Vitamin E than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Blanched Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Oyster Mushrooms as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oyster Mushrooms vs Blanched Almonds:

• Raw Oyster Mushrooms have 19.8 times more Water than Blanched Almonds.
• While Blanched Almonds contain 78.7 times more Calcium, 4.2 times more Copper, 2.5 times more Iron, 14.9 times more Magnesium, 16.2 times more Manganese, 4 times more Phosphorus, 1.6 times more Potassium and 3.9 times more Zinc than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Blanched Almonds have similar amounts of Selenium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds contain 17.9 times more Energy, 128.1 times more Fat, 63.8 times more Saturated Fat, 100.5 times more Omega 6, 3.1 times more Carbohydrate, 4.2 times more Sugars, 4.3 times more Fiber and 6.5 times more Protein than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.