Comparing Nutrients in 1 kilogram Roasted Almonds VS UV Exposed White Mushroom

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Roasted Almonds	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	206% 5980kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	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	162% 210g	25% 32.6g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	% 15g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	g per day for Men 19-50 years
Fiber	287% 109g	26.3% 10g	38g per day for Men 19-50 years
Protein	374% 210g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	309% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	80% 1.04mg	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	138% 550μg	42.5% 170μg	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	23.3% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1743% 10460IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	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

	Roasted Almonds	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	268% 2680mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	123% 860mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.65% 24g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS UV Exposed White Mushroom per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of UV Exposed White Mushroom to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs UV Exposed White Mushroom:

• 1 kilogram of Roasted Almonds has 3 times more Vitamin B2, 1.3 times more Vitamin B6, 3.2 times more Vitamin B9 and 2390 times more Vitamin E than UV Exposed White Mushroom.
• While 1 kg of Raw White Mushroom Exposed to UV contains 4.7 times more Vitamin B5, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• Both Roasted Almonds and UV Exposed White Mushroom provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin D
• 1 kilogram of UV Exposed White Mushroom have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs UV Exposed White Mushroom:

• 1 kilogram of Roasted Almonds has 89.3 times more Calcium, 3.5 times more Copper, 7.5 times more Iron, 31 times more Magnesium, 47.5 times more Manganese, 5.5 times more Phosphorus, 2.2 times more Potassium and 6.4 times more Zinc than UV Exposed White Mushroom.
• While 1 kg of Raw White Mushroom Exposed to UV contains 4.7 times more Selenium and 38.4 times more Water than Dry Roasted Almonds.
• 1 kilogram of UV Exposed White Mushroom lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 27.2 times more Energy, 154.5 times more Fat, 81.8 times more Saturated Fat, 80.9 times more Omega 6, 6.4 times more Carbohydrate, 2.5 times more Sugars, 10.9 times more Fiber and 6.8 times more Protein than UV Exposed White Mushroom.
• 1 kilogram of UV Exposed White Mushroom provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Raw White Mushroom Exposed to UV provide inadequate amounts of Omega 3 in one kilogram.