Comparing Nutrients in 1 kilogram Blanched Almonds VS Cooked Shiitake Mushrooms with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Shiitake Mushrooms with Salt	9%	3%	88%

Macro Nutrients

	Blanched Almonds	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Energy	203% 5900kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	111% 144g	130g per day for Men 19-50 years
Sugars	64% 46.3g	53% 38.4g	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	NA	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	55.3% 21g	38g per day for Men 19-50 years
Protein	382% 214g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	718% 36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	122% 1.6mg	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	123% 490μg	52.5% 210μg	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	0% 0mg	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	46.7% 280IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	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

	Blanched Almonds	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Calcium	236% 2360mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	996% 8.96mg	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	410% 32.8mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	88.7% 2.04mg	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	687% 4810mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	451% 248μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	22.6% 835g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cooked Shiitake Mushrooms with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Cooked Shiitake Mushrooms with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cooked Shiitake Mushrooms with Salt:

• 1 kilogram of Blanched Almonds has 5.2 times more Vitamin B1, 4.2 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin E than Cooked Shiitake Mushrooms with Salt.
• While 1 kg of Cooked Shiitake Mushrooms with Salt contains 11.4 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin D than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin D
• 1 kilogram of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cooked Shiitake Mushrooms with Salt:

• 1 kilogram of Blanched Almonds has 78.7 times more Calcium, 7.5 times more Iron, 19.1 times more Magnesium, 9 times more Manganese, 16.6 times more Phosphorus, 5.6 times more Potassium and 2.2 times more Zinc than Cooked Shiitake Mushrooms with Salt.
• While 1 kg of Cooked Shiitake Mushrooms with Salt contains 7.8 times more Selenium, 12.6 times more Sodium and 18.5 times more Water than Blanched Almonds.
• Both Blanched Almonds and Cooked Shiitake Mushrooms with Salt contain similar levels of Copper per one kilogram.
• 1 kilogram of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 10.5 times more Energy, 238.7 times more Fat, 79.1 times more Saturated Fat, 398.9 times more Omega 6, 1.3 times more Carbohydrate, 1.2 times more Sugars, 4.7 times more Fiber and 13.7 times more Protein than Cooked Shiitake Mushrooms with Salt.
• 1 kilogram of Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Energy and Omega 6
• Both Blanched Almonds as well as Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Omega 3 in one kilogram.