Comparing Nutrients in 14 ounces Shiitake Mushrooms VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Shiitake Mushrooms	Blanched Almonds	Recommended Dietary Allowance
Energy	4.65% 135kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	NA	49% 15.7g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	289% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	57% 74g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	% 9.45g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 17.7g	g per day for Men 19-50 years
Fiber	26% 9.92g	103% 39.3g	38g per day for Men 19-50 years
Protein	16% 8.9g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	48.6% 194μg	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	12% 71.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	628% 94mg	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

	Shiitake Mushrooms	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	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	20.3% 1.63mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	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	63.5% 445mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9.63% 356g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 4.8 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin D than Blanched Almonds.
• While Blanched Almonds contain 12.7 times more Vitamin B1, 3.3 times more Vitamin B2 and 3.8 times more Vitamin B9 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Blanched Almonds have similar amounts of Vitamin B3 per 14 oz.

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

• Raw Shiitake Mushrooms have 1.8 times more Selenium and 19.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 118 times more Calcium, 7.2 times more Copper, 8 times more Iron, 13.4 times more Magnesium, 8 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Potassium, 2.1 times more Sodium and 2.9 times more Zinc than Raw Shiitake Mushrooms.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds contain 17.4 times more Energy, 107.2 times more Fat, 2.7 times more Carbohydrate, 1.9 times more Sugars, 4 times more Fiber and 9.6 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.