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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Oil Roasted Almonds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	209% 6070kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	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	136% 177g	33% 43g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	15.8% 6g	38g per day for Men 19-50 years
Protein	379% 212g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Oil 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	76.7% 0.92mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	377% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	291% 2910mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	132% 4480mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	473% 260μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.76% 28g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Brown Mushrooms, Italian, Or Crimini per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Brown Mushrooms, Italian, Or Crimini to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Almonds has 1.6 times more Vitamin B2 and 2597 times more Vitamin E than Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini contains 6.6 times more Vitamin B5 and more Vitamin B12 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin E
• Both Oil 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 one kilogram.

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

• 1 kilogram of Oil Roasted Almonds has 16.2 times more Calcium, 1.9 times more Copper, 9.2 times more Iron, 30.4 times more Magnesium, 17.3 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium and 2.8 times more Zinc than Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini contains 6.3 times more Selenium and 32.9 times more Water than Oil Roasted Almonds.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 27.6 times more Energy, 551.7 times more Fat, 300.6 times more Saturated Fat, 338 times more Omega 6, 4.1 times more Carbohydrate, 2.6 times more Sugars, 17.5 times more Fiber and 8.5 times more Protein than Brown Mushrooms, Italian, Or Crimini.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Oil Roasted Almonds as well as Raw Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 3 in one kilogram.