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

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Roasted Almonds	Recommended Dietary Allowance
Energy	7.6% 220kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	128% 41g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	162% 210g	130g per day for Men 19-50 years
Sugars	23.7% 17g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	15.8% 6g	287% 109g	38g per day for Men 19-50 years
Protein	44.6% 25g	374% 210g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Roasted 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	377% 4.9mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	105% 1.36mg	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	70% 280μg	138% 550μg	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	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	970% 22.3mg	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	171% 1200mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	473% 260μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	301% 33mg	11mg per day for Men 19-50 years
Water	25% 921g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed Brown Mushrooms, Italian, Or Crimini VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of UV Exposed Brown Mushrooms, Italian, Or Crimini versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of UV Exposed Brown Mushrooms, Italian, Or Crimini has 1.2 times more Vitamin B1, 4.7 times more Vitamin B5, more Vitamin B12 and more Vitamin D than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.4 times more Vitamin B2, 2 times more Vitamin B9 and 2390 times more Vitamin E than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• Both UV Exposed Brown Mushrooms, Italian, Or Crimini and Roasted Almonds provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of UV Exposed Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin E
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D
• Both Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in one kilogram.

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

• 1 kilogram of UV Exposed Brown Mushrooms, Italian, Or Crimini has 13 times more Selenium and 38.2 times more Water than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 14.9 times more Calcium, 2.2 times more Copper, 9.3 times more Iron, 31 times more Magnesium, 15.7 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium and 3 times more Zinc than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• 1 kilogram of UV Exposed Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Almonds contains 27.2 times more Energy, 525.4 times more Fat, 292.3 times more Saturated Fat, 323.6 times more Omega 6, 4.9 times more Carbohydrate, 2.8 times more Sugars, 18.2 times more Fiber and 8.4 times more Protein than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• 1 kilogram of UV Exposed Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.