Comparing Nutrients in 1 kilogram Almond paste VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Almond paste	Enoki Mushrooms	Recommended Dietary Allowance
Energy	158% 4580kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	124% 2g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	60% 78g	130g per day for Men 19-50 years
Sugars	500% 363g	3.03% 2.2g	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	NA	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	NA	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	126% 48g	71% 27g	38g per day for Men 19-50 years
Protein	161% 90g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	440% 70.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	270% 13.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	417% 125μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	120% 480μg	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	1.1% 1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.33% 50IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	903% 135mg	0.67% 0.1mg	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

	Almond paste	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	172% 1720mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	119% 1.07mg	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	200% 16mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	32.6% 0.75mg	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	369% 2580mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	106% 3590mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	3.8% 141g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Enoki Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Enoki Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Almond paste has 2.1 times more Vitamin B2, 1.5 times more Vitamin B9 and 1354 times more Vitamin E than Enoki Mushrooms.
• While 1 kg of Raw Enoki Mushrooms contains 2.7 times more Vitamin B1, 4.9 times more Vitamin B3, 11.9 times more Vitamin B5 and 2.8 times more Vitamin B6 than Almond paste.
• 1 kilogram of Enoki Mushrooms have insufficient amounts of Vitamin E
• Both Almond paste as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Enoki Mushrooms:

• 1 kilogram of Almond paste has more Calcium, 4.2 times more Copper, 1.4 times more Iron, 8.1 times more Magnesium, 11.4 times more Manganese, 2.5 times more Phosphorus, 1.9 times more Selenium and 2.3 times more Zinc than Enoki Mushrooms.
• While 1 kg of Raw Enoki Mushrooms contains 6.3 times more Water than Almond paste.
• Both Almond paste and Enoki Mushrooms contain similar levels of Potassium per one kilogram.
• 1 kilogram of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 12.4 times more Energy, 95.7 times more Fat, 97.4 times more Saturated Fat, 4.9 times more Omega 3, 68 times more Omega 6, 6.1 times more Carbohydrate, 164.8 times more Sugars, 1.8 times more Fiber and 3.4 times more Protein than Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6