Comparing Nutrients in 1 kilogram Enoki Mushrooms VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Enoki Mushrooms	Almonds	Recommended Dietary Allowance
Energy	12.8% 370kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	119% 38g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	166% 216g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	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	0% 0g	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	% 2.2g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 39.5g	g per day for Men 19-50 years
Fiber	71% 27g	329% 125g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.3mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	417% 125μg	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 480μg	110% 440μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.33% 50IU	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

	Enoki Mushrooms	Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	144% 11.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	150% 1050mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	106% 3590mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	284% 31mg	11mg per day for Men 19-50 years
Water	24% 883g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Enoki Mushrooms vs Almonds:

• Raw Enoki Mushrooms have 1.9 times more Vitamin B3 and 2.9 times more Vitamin B5 than Almonds.
• While Almonds contain 5.7 times more Vitamin B2, 1.4 times more Vitamin B6, 4.6 times more Vitamin B7 and 2563 times more Vitamin E than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Almonds have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Raw Enoki Mushrooms as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Enoki Mushrooms vs Almonds:

• Raw Enoki Mushrooms have 20 times more Water than Almonds.
• While Almonds contain more Calcium, 9.6 times more Copper, 3.2 times more Iron, 16.9 times more Magnesium, 29.1 times more Manganese, 4.6 times more Phosphorus, 2 times more Potassium, 1.9 times more Selenium and 4.8 times more Zinc than Raw Enoki Mushrooms.

Comparison of macro-nutrients per 1 kilogram:

• Raw Enoki Mushrooms have 13.7 times more Omega 3 than Almonds.
• While Almonds contain 15.6 times more Energy, 172.2 times more Fat, 140.8 times more Saturated Fat, 150.3 times more Omega 6, 2.8 times more Carbohydrate, 19.8 times more Sugars, 4.6 times more Fiber and 8 times more Protein than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.