Comparing Nutrients in 14 ounces Roasted Almonds VS Morel Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Roasted Almonds	Morel Mushrooms	Recommended Dietary Allowance
Energy	82% 2373kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	15.6% 20.2g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	3.3% 2.4g	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	0.055% 0.04g	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	% 0.04g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 19g	% 0g	g per day for Men 19-50 years
Fiber	114% 43.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	149% 83g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	62.6% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	41.5% 0.54mg	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	54.6% 218μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	136% 818IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	632% 95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Morel Mushrooms	Recommended Dietary Allowance
Calcium	106% 1064mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	276% 2.5mg	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	185% 15mg	604% 48.3mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	101% 2.33mg	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	267% 1869mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	48% 1631mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	9.6% 356g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Morel Mushrooms per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Morel Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Roasted Almonds have 5.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 6.1 times more Vitamin B9 than Morel Mushrooms.
• While 14 oz of Raw Morel Mushrooms contain 1.4 times more Vitamin B5 and more Vitamin D than Dry Roasted Almonds.
• Both Roasted Almonds and Morel Mushrooms provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin D
• Both Dry Roasted Almonds as well as Raw Morel Mushrooms have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Morel Mushrooms:

• 14 ounces of Roasted Almonds have 6.2 times more Calcium, 1.8 times more Copper, 14.7 times more Magnesium, 3.8 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Zinc than Morel Mushrooms.
• While 14 oz of Raw Morel Mushrooms contain 3.3 times more Iron and 37.2 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Morel Mushrooms contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 19.3 times more Energy, 92.2 times more Fat, 63 times more Saturated Fat, 60.2 times more Omega 6, 4.1 times more Carbohydrate, 8.1 times more Sugars, 3.9 times more Fiber and 6.7 times more Protein than Morel Mushrooms.
• 14 ounces of Morel Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Raw Morel Mushrooms provide inadequate amounts of Omega 3 in 14 ounces.