Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Oil Roasted Almonds	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	83% 2409kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	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	54% 70g	16% 21g	130g per day for Men 19-50 years
Sugars	25% 18g	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	% 0.16g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	150% 84.3g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled White Mushrooms	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	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	26.8% 107μg	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	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	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	115% 1155mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	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	183% 14.6mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	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	264% 1850mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	86% 47.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.77% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled White Mushrooms per 14 oz

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

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Boiled White Mushrooms:

• 14 ounces of Oil Roasted Almonds have 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 2597 times more Vitamin E than Boiled White Mushrooms.
• While 14 oz of Boiled and Drained White Mushrooms contain 9.4 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled White Mushrooms provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 14 ounces of Boiled White Mushrooms have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Boiled White Mushrooms:

• 14 ounces of Oil Roasted Almonds have 48.5 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 22.8 times more Magnesium, 21.4 times more Manganese, 5.4 times more Phosphorus, 2 times more Potassium and 3.5 times more Zinc than Boiled White Mushrooms.
• While 14 oz of Boiled and Drained White Mushrooms contain 2.9 times more Selenium and 32.5 times more Water than Oil Roasted Almonds.
• 14 ounces of Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 21.7 times more Energy, 117.4 times more Fat, 69 times more Saturated Fat, 75.5 times more Omega 6, 3.3 times more Carbohydrate, 1.9 times more Sugars, 4.8 times more Fiber and 9.8 times more Protein than Boiled White Mushrooms.
• 14 ounces of Boiled White Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Oil Roasted Almonds as well as Boiled and Drained White Mushrooms provide inadequate amounts of Omega 3 in 14 ounces.