Comparing Nutrients in 1 kilogram Almond paste VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Almond paste	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	158% 4580kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	1.25% 0.4g	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	31% 40.4g	130g per day for Men 19-50 years
Sugars	500% 363g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	126% 48g	47.4% 18g	38g per day for Men 19-50 years
Protein	161% 90g	64% 35.8g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Stir-Fried 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	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	356% 4.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	249% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	290% 14.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	32.3% 0.42mg	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	183% 730μg	50% 200μg	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	13.3% 80IU	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	172% 1720mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	323% 2.9mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	26% 110mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	116% 3960mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	253% 139μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	3.8% 141g	24.6% 911g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Stir-Fried White Mushrooms per 1 kg

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

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

• 1 kilogram of Almond paste has 3.7 times more Vitamin B9 and more Vitamin E than Stir-Fried White Mushrooms.
• While 1 kg of Stir-Fried White Mushrooms contains 2.8 times more Vitamin B3 and 12.8 times more Vitamin B5 than Almond paste.
• Both Almond paste and Stir-Fried White Mushrooms provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Stir-Fried White Mushrooms have insufficient amounts of Vitamin E
• Both Almond paste as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Almond paste has 43 times more Calcium, 1.6 times more Copper, 6.4 times more Iron, 11.8 times more Magnesium, 18.2 times more Manganese, 2.5 times more Phosphorus and 2.6 times more Zinc than Stir-Fried White Mushrooms.
• While 1 kg of Stir-Fried White Mushrooms contains 1.3 times more Potassium, 3.3 times more Selenium and 6.5 times more Water than Almond paste.
• 1 kilogram of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 17.6 times more Energy, 84.1 times more Fat, 65.7 times more Saturated Fat, more Omega 3, 34.9 times more Omega 6, 11.8 times more Carbohydrate, more Sugars, 2.7 times more Fiber and 2.5 times more Protein than Stir-Fried White Mushrooms.
• 1 kilogram of Stir-Fried White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6