Comparing Nutrients in 1 kilogram Grilled UV Exposed Portabella Mushrooms VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%
Almonds	14%	72%	14%

Macro Nutrients

	Grilled UV Exposed Portabella Mushrooms	Almonds	Recommended Dietary Allowance
Energy	10% 290kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	119% 38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	166% 216g	130g per day for Men 19-50 years
Sugars	31% 22.6g	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	% 22.6g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 39.5g	g per day for Men 19-50 years
Fiber	58% 22g	329% 125g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Grilled UV Exposed Portabella Mushrooms	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	310% 4.03mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	391% 62.6mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	252% 12.6mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	110% 440μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	873% 5240IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Grilled UV Exposed Portabella Mushrooms	Almonds	Recommended Dietary Allowance
Calcium	3% 30mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	432% 3.9mg	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	50% 4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	193% 1350mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	129% 4370mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	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	24.5% 907g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Grilled UV Exposed Portabella Mushrooms vs Almonds:

• Grilled Portabella Mushrooms Exposed to UV have 1.7 times more Vitamin B3, 2.7 times more Vitamin B5 and more Vitamin D than Almonds.
• While Almonds contain 2.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B9 and more Vitamin E than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled Portabella Mushrooms Exposed to UV and Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Grilled Portabella Mushrooms Exposed to UV as well as Almonds have insufficient amounts of Vitamin C and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Grilled UV Exposed Portabella Mushrooms vs Almonds:

• Grilled Portabella Mushrooms Exposed to UV have 5.3 times more Selenium and 20.6 times more Water than Almonds.
• While Almonds contain 89.7 times more Calcium, 2.7 times more Copper, 9.3 times more Iron, 20.8 times more Magnesium, 32.5 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium and 4.8 times more Zinc than Grilled Portabella Mushrooms Exposed to UV.

Comparison of macro-nutrients per 1 kilogram:

• Almonds contain 20 times more Energy, 86.1 times more Fat, 135.8 times more Saturated Fat, 46.9 times more Omega 6, 4.9 times more Carbohydrate, 1.9 times more Sugars, 5.7 times more Fiber and 6.4 times more Protein than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled Portabella Mushrooms Exposed to UV as well as Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 1 kg.