Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Oil Roasted Almonds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	83% 2409kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	13% 17g	130g per day for Men 19-50 years
Sugars	25% 18g	9.4% 6.83g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	150% 84.3g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	167% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	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	0% 0IU	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	687% 103mg	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

	Oil Roasted Almonds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	115% 1155mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	220% 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	183% 14.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	24.5% 0.56mg	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	264% 1850mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	188% 103μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.9% 366g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Brown Mushrooms, Italian, Or Crimini per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Brown Mushrooms, Italian, Or Crimini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Brown Mushrooms, Italian, Or Crimini:

• 14 ounces of Oil Roasted Almonds have 1.6 times more Vitamin B2 and 2597 times more Vitamin E than Brown Mushrooms, Italian, Or Crimini.
• While 14 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 6.6 times more Vitamin B5 and more Vitamin B12 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• 14 ounces of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Brown Mushrooms, Italian, Or Crimini:

• 14 ounces of Oil Roasted Almonds have 16.2 times more Calcium, 1.9 times more Copper, 9.2 times more Iron, 30.4 times more Magnesium, 17.3 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium and 2.8 times more Zinc than Brown Mushrooms, Italian, Or Crimini.
• While 14 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 6.3 times more Selenium and 32.9 times more Water than Oil Roasted Almonds.
• 14 ounces of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 27.6 times more Energy, 551.7 times more Fat, 300.6 times more Saturated Fat, 338 times more Omega 6, 4.1 times more Carbohydrate, 2.6 times more Sugars, 17.5 times more Fiber and 8.5 times more Protein than Brown Mushrooms, Italian, Or Crimini.
• 14 ounces of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Oil Roasted Almonds as well as Raw Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 3 in 14 ounces.