Comparing Nutrients in 1 kilogram Roasted Almonds VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Roasted Almonds	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	206% 5980kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	NA	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	761% 129g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	52.2% 68g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 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	% 24g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	g per day for Men 19-50 years
Fiber	287% 109g	65.8% 25g	38g per day for Men 19-50 years
Protein	374% 210g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	64% 0.77mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	242% 38.8mg	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	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	138% 550μg	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	1593% 239mg	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

	Roasted Almonds	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	268% 2680mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	89.4% 3040mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	24.3% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Shiitake Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted 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 Roasted Almonds vs Shiitake Mushrooms:

• 1 kilogram of Roasted Almonds has 5.1 times more Vitamin B1, 5.5 times more Vitamin B2 and 4.2 times more Vitamin B9 than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 4.7 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin D than Dry Roasted Almonds.
• Both Roasted Almonds and Shiitake Mushrooms provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin D
• 1 kilogram of Shiitake Mushrooms have insufficient amounts of Vitamin B1

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

• 1 kilogram of Roasted Almonds has 134 times more Calcium, 7.7 times more Copper, 9.1 times more Iron, 14 times more Magnesium, 9.7 times more Manganese, 4.2 times more Phosphorus, 2.3 times more Potassium and 3.2 times more Zinc than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 2.9 times more Selenium and 37.2 times more Water than Dry Roasted Almonds.
• 1 kilogram of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 17.6 times more Energy, 107.2 times more Fat, 3.1 times more Carbohydrate, 2 times more Sugars, 4.4 times more Fiber and 9.4 times more Protein than Shiitake Mushrooms.
• 1 kilogram of Shiitake Mushrooms provide inadequate amounts of Energy