Comparing Nutrients in 1 kilogram Enoki Mushrooms VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Enoki Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	12.8% 370kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	132% 42g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	136% 177g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	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	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.8g	g per day for Men 19-50 years
Fiber	71% 27g	276% 105g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Oil Roasted 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.3mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	91% 1.18mg	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	67.5% 270μg	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	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

	Enoki Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	144% 11.5mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	150% 1050mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	106% 3590mg	206% 6990mg	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	279% 30.7mg	11mg per day for Men 19-50 years
Water	24% 883g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Enoki Mushrooms 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 Enoki Mushrooms vs Oil Roasted Almonds:

• 1 kilogram of Enoki Mushrooms has 2.4 times more Vitamin B1, 1.9 times more Vitamin B3, 5.9 times more Vitamin B5 and 1.8 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3.9 times more Vitamin B2 and 2597 times more Vitamin E than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Oil Roasted Almonds provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Enoki Mushrooms have insufficient amounts of Vitamin E
• Both Raw Enoki Mushrooms as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Enoki Mushrooms vs Oil Roasted Almonds:

• 1 kilogram of Enoki Mushrooms has 31.6 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains more Calcium, 8.9 times more Copper, 3.2 times more Iron, 17.1 times more Magnesium, 32.8 times more Manganese, 4.4 times more Phosphorus, 1.9 times more Potassium, 1.9 times more Selenium and 4.7 times more Zinc than Raw Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enoki Mushrooms has more Omega 3 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 16.4 times more Energy, 190.2 times more Fat, 155.9 times more Saturated Fat, 164.9 times more Omega 6, 2.3 times more Carbohydrate, 20.7 times more Sugars, 3.9 times more Fiber and 8 times more Protein than Raw Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3