Comparing Nutrients in 1 kilogram Almond paste VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Almond paste	Oyster Mushrooms	Recommended Dietary Allowance
Energy	158% 4580kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	124% 2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	47% 61g	130g per day for Men 19-50 years
Sugars	500% 363g	15.3% 11g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	126% 48g	60.5% 23g	38g per day for Men 19-50 years
Protein	161% 90g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	268% 3.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	310% 49.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	258% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	235% 70.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	95% 380μg	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	48.3% 290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	903% 135mg	0% 0mg	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	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	172% 1720mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	271% 2.44mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	49% 1.13mg	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	171% 1200mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	124% 4200mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	3.8% 141g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Oyster Mushrooms per 1 kg

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

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

• 1 kilogram of Almond paste has 1.9 times more Vitamin B9 and more Vitamin E than Oyster Mushrooms.
• While 1 kg of Raw Oyster Mushrooms contains 1.5 times more Vitamin B1, 3.5 times more Vitamin B3, 11.4 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin D than Almond paste.
• Both Almond paste and Oyster Mushrooms provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin D
• 1 kilogram of Oyster Mushrooms have insufficient amounts of Vitamin E
• Both Almond paste as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in one kilogram.

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

• 1 kilogram of Almond paste has 57.3 times more Calcium, 1.9 times more Copper, 1.2 times more Iron, 7.2 times more Magnesium, 7.6 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Selenium and 1.9 times more Zinc than Oyster Mushrooms.
• While 1 kg of Raw Oyster Mushrooms contains 1.3 times more Potassium and 6.3 times more Water than Almond paste.
• 1 kilogram of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 13.9 times more Energy, 67.7 times more Fat, 42.4 times more Saturated Fat, more Omega 3, 45.3 times more Omega 6, 7.9 times more Carbohydrate, 32.7 times more Sugars, 2.1 times more Fiber and 2.7 times more Protein than Oyster Mushrooms.
• 1 kilogram of Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6