Comparing Nutrients in 1 kilogram Blanched Almonds VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Blanched Almonds	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	203% 5900kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	727% 124g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	52.2% 68g	130g per day for Men 19-50 years
Sugars	64% 46.3g	33% 24g	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	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	% 0.3g	% 24g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 0g	g per day for Men 19-50 years
Fiber	261% 99g	65.8% 25g	38g per day for Men 19-50 years
Protein	382% 214g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	242% 38.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	202% 60.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 490μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30% 180IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	236% 2360mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	158% 1.42mg	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	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	100% 2.3mg	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	160% 1120mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	89.4% 3040mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	24.3% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Shiitake Mushrooms per 1 kg

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

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

• 1 kilogram of Blanched Almonds has 12.7 times more Vitamin B1, 3.3 times more Vitamin B2 and 3.8 times more Vitamin B9 than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 4.8 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin D than Blanched Almonds.
• Both Blanched Almonds and Shiitake Mushrooms provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin D
• 1 kilogram of Shiitake Mushrooms have insufficient amounts of Vitamin B1

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

• 1 kilogram of Blanched Almonds has 118 times more Calcium, 7.2 times more Copper, 8 times more Iron, 13.4 times more Magnesium, 8 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Potassium and 2.9 times more Zinc than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 1.8 times more Selenium and 19.9 times more Water than Blanched Almonds.
• 1 kilogram of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 17.4 times more Energy, 107.2 times more Fat, 2.7 times more Carbohydrate, 1.9 times more Sugars, 4 times more Fiber and 9.6 times more Protein than Shiitake Mushrooms.
• 1 kilogram of Shiitake Mushrooms provide inadequate amounts of Energy