Comparing Nutrients in 1 pound Maitake Mushrooms VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Maitake Mushrooms	Roasted Almonds	Recommended Dietary Allowance
Energy	4.85% 141kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	345% 58.7g	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	73.3% 95g	130g per day for Men 19-50 years
Sugars	13% 9.4g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 0g	% 21.5g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Roasted 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.4% 1.1mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	187% 30mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	493% 148μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	62.4% 249μg	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	723% 108mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	554% 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	17% 1.36mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	440% 10mg	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	48% 336mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	136% 15mg	11mg per day for Men 19-50 years
Water	11% 410g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Roasted Almonds per 1 lb

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

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

• 1 pound of Maitake Mushrooms has 1.9 times more Vitamin B1, 1.8 times more Vitamin B3 and more Vitamin D than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 4.9 times more Vitamin B2, 2.4 times more Vitamin B6, 2.6 times more Vitamin B9 and 2390 times more Vitamin E than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Roasted Almonds provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Maitake Mushrooms have insufficient amounts of Vitamin E
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in one pound.

Comparing minerals per 1 pound for Maitake Mushrooms vs Roasted Almonds:

• 1 pound of Maitake Mushrooms has 37.5 times more Water than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 268 times more Calcium, 4.4 times more Copper, 12.4 times more Iron, 27.9 times more Magnesium, 37.8 times more Manganese, 6.4 times more Phosphorus, 3.5 times more Potassium and 4.4 times more Zinc than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Roasted Almonds contain similar levels of Selenium per one pound.
• 1 pound of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Roasted Almonds contains 19.3 times more Energy, 276.5 times more Fat, 136.4 times more Saturated Fat, 143.8 times more Omega 6, 3 times more Carbohydrate, 2.3 times more Sugars, 4 times more Fiber and 10.8 times more Protein than Raw Maitake Mushrooms.
• 1 pound of Maitake Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Raw Maitake Mushrooms as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one pound.