Comparing Nutrients in 1 kilogram Roasted Almonds VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Roasted Almonds	Oyster Mushrooms	Recommended Dietary Allowance
Energy	206% 5980kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1.94% 0.62g	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	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	47% 61g	130g per day for Men 19-50 years
Sugars	67% 48.6g	15.3% 11g	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	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	% 0.1g	% 11g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	g per day for Men 19-50 years
Fiber	287% 109g	60.5% 23g	38g per day for Men 19-50 years
Protein	374% 210g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	268% 3.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	310% 49.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	258% 13mg	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	235% 70.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	138% 550μg	95% 380μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	48.3% 290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	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

	Roasted Almonds	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	268% 2680mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	271% 2.44mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	49% 1.13mg	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	124% 4200mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.65% 24g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Oyster Mushrooms per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Oyster Mushrooms:

• 1 kilogram of Roasted Almonds has 3.4 times more Vitamin B2, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin E than Oyster Mushrooms.
• While 1 kg of Raw Oyster Mushrooms contains 1.6 times more Vitamin B1, 1.4 times more Vitamin B3, 4 times more Vitamin B5 and more Vitamin D than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin D
• 1 kilogram of Oyster Mushrooms have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Oyster Mushrooms:

• 1 kilogram of Roasted Almonds has 89.3 times more Calcium, 4.5 times more Copper, 2.8 times more Iron, 15.5 times more Magnesium, 19.8 times more Manganese, 3.9 times more Phosphorus, 1.7 times more Potassium and 4.3 times more Zinc than Oyster Mushrooms.
• While 1 kg of Raw Oyster Mushrooms contains 1.3 times more Selenium and 37 times more Water than Dry Roasted Almonds.
• 1 kilogram of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 18.1 times more Energy, 128.1 times more Fat, 66 times more Saturated Fat, 105.2 times more Omega 6, 3.4 times more Carbohydrate, 4.4 times more Sugars, 4.7 times more Fiber and 6.3 times more Protein than Oyster Mushrooms.
• 1 kilogram of Oyster Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Raw Oyster Mushrooms provide inadequate amounts of Omega 3 in one kilogram.