Comparing Nutrients in 1 pound Maitake Mushrooms VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Almonds	14%	72%	14%

Macro Nutrients

	Maitake Mushrooms	Almonds	Recommended Dietary Allowance
Energy	4.85% 141kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	75% 98g	130g per day for Men 19-50 years
Sugars	13% 9.4g	27.2% 19.7g	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	0.69% 0.5g	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	% 7.9g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	149% 56.7g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.4% 1.1mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	187% 30mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	493% 148μg	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	50% 200μg	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	849% 5094IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	775% 116mg	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

	Maitake Mushrooms	Almonds	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	520% 4.68mg	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	17% 1.36mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48% 336mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	129% 14mg	11mg per day for Men 19-50 years
Water	11% 410g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Maitake Mushrooms vs Almonds:

• Raw Maitake Mushrooms have 1.8 times more Vitamin B3 and more Vitamin D than Almonds.
• While Almonds contain 1.4 times more Vitamin B1, 4.7 times more Vitamin B2, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 1.7 times more Vitamin B7, 2.1 times more Vitamin B9 and 2563 times more Vitamin E than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Maitake Mushrooms vs Almonds:

• Raw Maitake Mushrooms have 20.5 times more Water than Almonds.
• While Almonds contain 269 times more Calcium, 4.1 times more Copper, 12.4 times more Iron, 27 times more Magnesium, 36.9 times more Manganese, 6.5 times more Phosphorus, 3.6 times more Potassium, 1.9 times more Selenium and 4.2 times more Zinc than Raw Maitake Mushrooms.

Comparison of macro-nutrients per 1 pound:

• Almonds contain 18.7 times more Energy, 262.8 times more Fat, 126.7 times more Saturated Fat, 136.9 times more Omega 6, 3.1 times more Carbohydrate, 2.1 times more Sugars, 4.6 times more Fiber and 10.9 times more Protein than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.