Comparing Nutrients in 1 kilogram UV Exposed Brown Mushrooms, Italian, Or Crimini VS Almonds

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Almonds	14%	72%	14%

Macro Nutrients

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Almonds	Recommended Dietary Allowance
Energy	7.6% 220kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	119% 38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	166% 216g	130g per day for Men 19-50 years
Sugars	23.7% 17g	60% 43.5g	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	NA	1.5% 1.1g	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	15.8% 6g	329% 125g	38g per day for Men 19-50 years
Protein	44.6% 25g	378% 212g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	377% 4.9mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70% 280μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	0% 0μg	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	2127% 12760IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	1709% 256mg	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

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	1146% 10.3mg	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	50% 4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	171% 1200mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	473% 260μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	284% 31mg	11mg per day for Men 19-50 years
Water	25% 921g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of UV Exposed Brown Mushrooms, Italian, Or Crimini vs Almonds:

• Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have 3.2 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Almonds.
• While Almonds contain 2.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B9 and 2563 times more Vitamin E than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• Both Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV and Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for UV Exposed Brown Mushrooms, Italian, Or Crimini vs Almonds:

• Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have 6.3 times more Selenium and 20.9 times more Water than Almonds.
• While Almonds contain 14.9 times more Calcium, 2.1 times more Copper, 9.3 times more Iron, 30 times more Magnesium, 15.3 times more Manganese, 4 times more Phosphorus, 1.6 times more Potassium and 2.8 times more Zinc than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.

Comparison of macro-nutrients per 1 kilogram:

• Almonds contain 26.3 times more Energy, 499.3 times more Fat, 271.6 times more Saturated Fat, 308.1 times more Omega 6, 5 times more Carbohydrate, 2.5 times more Sugars, 20.8 times more Fiber and 8.5 times more Protein than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• Both Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.