Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Oil Roasted Almonds	Enoki Mushrooms	Recommended Dietary Allowance
Energy	209% 6070kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	60% 78g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	3.03% 2.2g	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	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	% 0.4g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 0g	g per day for Men 19-50 years
Fiber	276% 105g	71% 27g	38g per day for Men 19-50 years
Protein	379% 212g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	440% 70.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	270% 13.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	417% 125μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	120% 480μg	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	8.33% 50IU	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	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	291% 2910mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	119% 1.07mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	32.6% 0.75mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	106% 3590mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Enoki Mushrooms per 1 kg

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

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

• 1 kilogram of Oil Roasted Almonds has 3.9 times more Vitamin B2 and 2597 times more Vitamin E than Enoki Mushrooms.
• While 1 kg of Raw Enoki Mushrooms contains 2.4 times more Vitamin B1, 1.9 times more Vitamin B3, 5.9 times more Vitamin B5 and 1.8 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Enoki Mushrooms provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Enoki Mushrooms have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Enoki Mushrooms:

• 1 kilogram of Oil Roasted Almonds has more Calcium, 8.9 times more Copper, 3.2 times more Iron, 17.1 times more Magnesium, 32.8 times more Manganese, 4.4 times more Phosphorus, 1.9 times more Potassium, 1.9 times more Selenium and 4.7 times more Zinc than Enoki Mushrooms.
• While 1 kg of Raw Enoki Mushrooms contains 31.6 times more Water than Oil Roasted Almonds.
• 1 kilogram of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 16.4 times more Energy, 190.2 times more Fat, 155.9 times more Saturated Fat, 164.9 times more Omega 6, 2.3 times more Carbohydrate, 20.7 times more Sugars, 3.9 times more Fiber and 8 times more Protein than Enoki Mushrooms.
• While 1 kg of Raw Enoki Mushrooms contains more Omega 3 than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6