Comparing Nutrients in 1 pound Morel Mushrooms VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Morel Mushrooms	Almonds	Recommended Dietary Allowance
Energy	4.85% 141kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	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	5.74% 0.98g	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	75% 98g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	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	% 2.72g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	149% 56.7g	38g per day for Men 19-50 years
Protein	25.3% 14g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Morel 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	26% 0.31mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	156% 934IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Almonds	Recommended Dietary Allowance
Calcium	19.5% 195mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	315% 2.83mg	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	691% 55.2mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	126% 880mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	55% 1864mg	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	6.35% 95mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	129% 14mg	11mg per day for Men 19-50 years
Water	11% 406g	0.54% 20g	3700g per day for Men 19-50 years

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

• Raw Morel Mushrooms have more Vitamin D than Almonds.
• While Almonds contain 3 times more Vitamin B1, 5.6 times more Vitamin B2, 1.6 times more Vitamin B3 and 4.9 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Morel Mushrooms as well as Almonds have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Morel Mushrooms vs Almonds:

• Raw Morel Mushrooms have 3.3 times more Iron, 21 times more Sodium and 20.3 times more Water than Almonds.
• While Almonds contain 6.3 times more Calcium, 1.6 times more Copper, 14.2 times more Magnesium, 3.7 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Selenium and 1.5 times more Zinc than Raw Morel Mushrooms.

Comparison of macro-nutrients per 1 pound:

• Almonds contain 18.7 times more Energy, 87.6 times more Fat, 58.5 times more Saturated Fat, 57.3 times more Omega 6, 4.2 times more Carbohydrate, 7.3 times more Sugars, 4.5 times more Fiber and 6.8 times more Protein than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms as well as Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 1 lb.