Comparing Nutrients in 14 ounces Blanched Almonds VS Boiled White Mushrooms with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled White Mushrooms with Salt	25%	12%	63%

Macro Nutrients

	Blanched Almonds	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Energy	80.7% 2342kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	16% 21g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	13% 9.3g	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	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	23% 8.73g	38g per day for Men 19-50 years
Protein	152% 85g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	18% 71.4μg	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	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	0.26% 0.04mg	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

	Blanched Almonds	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	94% 937mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	222% 2mg	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	163% 13mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	20% 0.46mg	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	273% 1909mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	97% 53μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.77% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Boiled White Mushrooms with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Boiled White Mushrooms with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Boiled White Mushrooms with Salt:

• 14 ounces of Blanched Almonds have 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 1.2 times more Vitamin B6, 2.7 times more Vitamin B9 and 2375 times more Vitamin E than Boiled White Mushrooms with Salt.
• While 14 oz of Boiled and Drained White Mushrooms with Salt contain 1.3 times more Vitamin B3, 6.9 times more Vitamin B5 and more Vitamin C than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• 14 ounces of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Boiled White Mushrooms with Salt:

• 14 ounces of Blanched Almonds have 39.3 times more Calcium, 2 times more Copper, 1.9 times more Iron, 22.3 times more Magnesium, 16 times more Manganese, 5.5 times more Phosphorus, 1.9 times more Potassium and 3.4 times more Zinc than Boiled White Mushrooms with Salt.
• While 14 oz of Boiled and Drained White Mushrooms with Salt contain 4.2 times more Selenium, 12.5 times more Sodium and 20.2 times more Water than Blanched Almonds.
• 14 ounces of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 21.1 times more Energy, 111.7 times more Fat, 64.8 times more Saturated Fat, 69.1 times more Omega 6, 3.5 times more Carbohydrate, 2 times more Sugars, 4.5 times more Fiber and 9.9 times more Protein than Boiled White Mushrooms with Salt.
• 14 ounces of Boiled White Mushrooms with Salt provide inadequate amounts of Energy and Omega 6
• Both Blanched Almonds as well as Boiled and Drained White Mushrooms with Salt provide inadequate amounts of Omega 3 in 14 ounces.