Comparing Nutrients in 1 kilogram Roasted Almonds VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Roasted Almonds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	206% 5980kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0.44% 0.14g	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	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	33% 43g	130g per day for Men 19-50 years
Sugars	67% 48.6g	23.7% 17g	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	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	15.8% 6g	38g per day for Men 19-50 years
Protein	374% 210g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	377% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	238% 38mg	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	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	420% 126μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	138% 550μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5% 30IU	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	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	268% 2680mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	556% 5mg	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	50% 4mg	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	61.7% 1.42mg	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	171% 1200mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	132% 4480mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	473% 260μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.65% 24g	25% 921g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Brown Mushrooms, Italian, Or Crimini:

• Dry Roasted Almonds have 2.4 times more Vitamin B2, 1.2 times more Vitamin B6, 2.2 times more Vitamin B9 and 2390 times more Vitamin E than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 4.7 times more Vitamin B5 and more Vitamin B12 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Brown Mushrooms, Italian, Or Crimini have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Dry Roasted Almonds as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Brown Mushrooms, Italian, Or Crimini:

• Dry Roasted Almonds have 14.9 times more Calcium, 2.2 times more Copper, 9.3 times more Iron, 31 times more Magnesium, 15.7 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium and 3 times more Zinc than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 13 times more Selenium and 38.2 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 27.2 times more Energy, 525.4 times more Fat, 292.3 times more Saturated Fat, 323.6 times more Omega 6, 4.9 times more Carbohydrate, 2.8 times more Sugars, 18.2 times more Fiber and 8.4 times more Protein than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Dry Roasted Almonds as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.