Comparing Nutrients in 14 ounces White Mushrooms VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Almond paste	8%	52%	40%

Macro Nutrients

	White Mushrooms	Almond paste	Recommended Dietary Allowance
Energy	3% 87.3kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.95% 13g	146% 190g	130g per day for Men 19-50 years
Sugars	11% 7.86g	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	0.93% 0.67g	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	% 5.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	50% 19g	38g per day for Men 19-50 years
Protein	22% 12.3g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	120% 36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	72.4% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.26% 8.33mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.63% 27.8IU	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

	White Mushrooms	Almond paste	Recommended Dietary Allowance
Calcium	1.2% 12mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	25% 2mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	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	48.8% 341mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	9.9% 367g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of White 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 White Mushrooms vs Almond paste:

• 14 ounces of White Mushrooms have 2.5 times more Vitamin B3, 13.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 21 times more Vitamin C than Almond paste.
• While 14 oz of Almond paste contain 4.3 times more Vitamin B9 and 1354 times more Vitamin E than Raw White Mushrooms.
• Both White Mushrooms and Almond paste provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of White Mushrooms have insufficient amounts of Vitamin E
• 14 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Raw White Mushrooms as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of White Mushrooms have 2.2 times more Selenium and 6.6 times more Water than Almond paste.
• While 14 oz of Almond paste contain 57.3 times more Calcium, 1.4 times more Copper, 3.2 times more Iron, 14.4 times more Magnesium, 18.2 times more Manganese, 3 times more Phosphorus and 2.8 times more Zinc than Raw White Mushrooms.
• Both White Mushrooms and Almond paste contain similar levels of Potassium per 14 ounces.
• 14 ounces of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond paste contain 20.8 times more Energy, 81.6 times more Fat, 52.6 times more Saturated Fat, more Omega 3, 34.9 times more Omega 6, 14.7 times more Carbohydrate, 18.3 times more Sugars, 4.8 times more Fiber and 2.9 times more Protein than Raw White Mushrooms.
• 14 ounces of White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6