Comparing Nutrients in 1 kilogram Enoki Mushrooms VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Enoki Mushrooms	Blanched Almonds	Recommended Dietary Allowance
Energy	12.8% 370kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	144% 187g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	64% 46.3g	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	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	% 2.2g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 44.6g	g per day for Men 19-50 years
Fiber	71% 27g	261% 99g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Blanched 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	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.3mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	417% 125μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 480μg	123% 490μg	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	1583% 238mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	1141% 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	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	798% 18.4mg	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	150% 1050mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	106% 3590mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	24% 883g	1.2% 45g	3700g per day for Men 19-50 years

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

• Raw Enoki Mushrooms have 2 times more Vitamin B3 and 4.3 times more Vitamin B5 than Blanched Almonds.
• While Blanched Almonds contain 3.6 times more Vitamin B2 and 2375 times more Vitamin E than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Blanched Almonds have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Enoki Mushrooms as well as Blanched 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 Blanched Almonds:

• Raw Enoki Mushrooms have 19.6 times more Water than Blanched Almonds.
• While Blanched Almonds contain more Calcium, 9.6 times more Copper, 2.9 times more Iron, 16.8 times more Magnesium, 24.5 times more Manganese, 4.6 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium, 6.3 times more Sodium and 4.6 times more Zinc than Raw Enoki Mushrooms.

Comparison of macro-nutrients per 1 kilogram:

• Raw Enoki Mushrooms have 10.3 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 15.9 times more Energy, 181.1 times more Fat, 146.4 times more Saturated Fat, 150.8 times more Omega 6, 2.4 times more Carbohydrate, 21 times more Sugars, 3.7 times more Fiber and 8 times more Protein than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.