Comparing Nutrients in 1 kilogram Morel Mushrooms VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Morel Mushrooms	Roasted Almonds	Recommended Dietary Allowance
Energy	10.7% 310kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	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	12.6% 2.15g	761% 129g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.2% 51g	162% 210g	130g per day for Men 19-50 years
Sugars	8.28% 6g	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	0% 0g	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	% 6g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 47.5g	g per day for Men 19-50 years
Fiber	73.7% 28g	287% 109g	38g per day for Men 19-50 years
Protein	55.7% 31g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	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	57.5% 0.69mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	158% 2.05mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	22.5% 90μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	343% 2060IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Roasted Almonds	Recommended Dietary Allowance
Calcium	43% 430mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	694% 6.25mg	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	1523% 122mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	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	277% 1940mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	301% 33mg	11mg per day for Men 19-50 years
Water	24.2% 896g	0.65% 24g	3700g per day for Men 19-50 years

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

• Raw Morel Mushrooms have 1.4 times more Vitamin B5 and more Vitamin D than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 6.1 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Dry Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Raw Morel Mushrooms as well as Dry Roasted Almonds have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Morel Mushrooms vs Roasted Almonds:

• Raw Morel Mushrooms have 3.3 times more Iron, 7 times more Sodium and 37.2 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.2 times more Calcium, 1.8 times more Copper, 14.7 times more Magnesium, 3.8 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Zinc than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Dry Roasted Almonds have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds contain 19.3 times more Energy, 92.2 times more Fat, 63 times more Saturated Fat, 60.2 times more Omega 6, 4.1 times more Carbohydrate, 8.1 times more Sugars, 3.9 times more Fiber and 6.7 times more Protein than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 1 kg.