Comparing Nutrients in 1 kilogram Almond paste VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Almond paste	White Mushrooms	Recommended Dietary Allowance
Energy	158% 4580kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	1.56% 0.5g	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	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	25% 32.6g	130g per day for Men 19-50 years
Sugars	500% 363g	27.3% 20g	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	2.34% 1.7g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	126% 48g	26.3% 10g	38g per day for Men 19-50 years
Protein	161% 90g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Almond paste	White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	309% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	302% 91μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	23.3% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11.7% 70IU	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	White Mushrooms	Recommended Dietary Allowance
Calcium	172% 1720mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	353% 3.18mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	20.4% 0.47mg	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	123% 860mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	3.8% 141g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS White Mushrooms per 1 kg

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

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

• 1 kilogram of Almond paste has 4.3 times more Vitamin B9 and 1354 times more Vitamin E than White Mushrooms.
• While 1 kg of Raw White Mushrooms contains 2.5 times more Vitamin B3, 13.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 21 times more Vitamin C than Almond paste.
• Both Almond paste and White Mushrooms provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• 1 kilogram of White Mushrooms have insufficient amounts of Vitamin E
• Both Almond paste as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Almond paste has 57.3 times more Calcium, 1.4 times more Copper, 3.2 times more Iron, 14.4 times more Magnesium, 18.2 times more Manganese, 3 times more Phosphorus and 2.8 times more Zinc than White Mushrooms.
• While 1 kg of Raw White Mushrooms contains 2.2 times more Selenium and 6.6 times more Water than Almond paste.
• Both Almond paste and White Mushrooms contain similar levels of Potassium per one kilogram.
• 1 kilogram of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 20.8 times more Energy, 81.6 times more Fat, 52.6 times more Saturated Fat, more Omega 3, 34.9 times more Omega 6, 14.7 times more Carbohydrate, 18.3 times more Sugars, 4.8 times more Fiber and 2.9 times more Protein than White Mushrooms.
• 1 kilogram of White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6