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

Macros Ratio

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

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	7.6% 220kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	132% 42g	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	2.35% 0.4g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	136% 177g	130g per day for Men 19-50 years
Sugars	23.7% 17g	62.8% 45.5g	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	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	15.8% 6g	276% 105g	38g per day for Men 19-50 years
Protein	44.6% 25g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Oil 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	377% 4.9mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	420% 126μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	67.5% 270μg	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	5% 30IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	1731% 260mg	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

	Brown Mushrooms, Italian, Or Crimini	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	206% 6990mg	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	279% 30.7mg	11mg per day for Men 19-50 years
Water	25% 921g	0.76% 28g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Brown Mushrooms, Italian, Or Crimini has 6.6 times more Vitamin B5 and more Vitamin B12 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.6 times more Vitamin B2 and 2597 times more Vitamin E than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Oil Roasted Almonds provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin E
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Brown Mushrooms, Italian, Or Crimini has 6.3 times more Selenium and 32.9 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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 Raw Brown Mushrooms, Italian, Or Crimini.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Almonds contains 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 Raw Brown Mushrooms, Italian, Or Crimini.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.