Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Oil Roasted Almonds	White Mushrooms	Recommended Dietary Allowance
Energy	209% 6070kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	1.56% 0.5g	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	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	25% 32.6g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	27.3% 20g	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	2.34% 1.7g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 0g	g per day for Men 19-50 years
Fiber	276% 105g	26.3% 10g	38g per day for Men 19-50 years
Protein	379% 212g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	White Mushrooms	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	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	309% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	225% 36mg	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	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	302% 91μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	23.3% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11.7% 70IU	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	White Mushrooms	Recommended Dietary Allowance
Calcium	291% 2910mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	353% 3.18mg	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	62.5% 5mg	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	20.4% 0.47mg	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	123% 860mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.76% 28g	25% 925g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Oil Roasted Almonds has 1.9 times more Vitamin B2, 1.6 times more Vitamin B9 and 2597 times more Vitamin E than White Mushrooms.
• While 1 kg of Raw White Mushrooms contains 6.6 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and White Mushrooms provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 1 kilogram of White Mushrooms have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Oil Roasted Almonds has 97 times more Calcium, 3 times more Copper, 7.4 times more Iron, 30.4 times more Magnesium, 52.3 times more Manganese, 5.4 times more Phosphorus, 2.2 times more Potassium and 5.9 times more Zinc than White Mushrooms.
• While 1 kg of Raw White Mushrooms contains 2.3 times more Selenium and 33 times more Water than Oil Roasted Almonds.
• 1 kilogram of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 27.6 times more Energy, 162.3 times more Fat, 84.2 times more Saturated Fat, 84.5 times more Omega 6, 5.4 times more Carbohydrate, 2.3 times more Sugars, 10.5 times more Fiber and 6.9 times more Protein than White Mushrooms.
• 1 kilogram of White Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Oil Roasted Almonds as well as Raw White Mushrooms provide inadequate amounts of Omega 3 in one kilogram.