Comparing Nutrients in 1 pound Cooked Shiitake Mushrooms VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms	9%	3%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Shiitake Mushrooms	Almonds	Recommended Dietary Allowance
Energy	8.76% 254kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	75% 98g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	NA	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	25% 9.53g	149% 56.7g	38g per day for Men 19-50 years
Protein	12.6% 7.08g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake 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	14% 0.17mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	326% 16.3mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	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	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	1.5% 1.36mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	21% 127IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Cooked Shiitake Mushrooms	Almonds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	452% 4.06mg	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	25% 2mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.93mg	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	18.8% 132mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	205% 112μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	129% 14mg	11mg per day for Men 19-50 years
Water	10.2% 379g	0.54% 20g	3700g per day for Men 19-50 years

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

• Cooked Shiitake Mushrooms no Salt have 7.6 times more Vitamin B5 and more Vitamin D than Almonds.
• While Almonds contain 5.5 times more Vitamin B1, 6.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B9 and more Vitamin E than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Cooked Shiitake Mushrooms no Salt 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 Cooked Shiitake Mushrooms vs Almonds:

• Cooked Shiitake Mushrooms no Salt have 6 times more Selenium and 18.9 times more Water than Almonds.
• While Almonds contain 89.7 times more Calcium, 8.4 times more Iron, 19.3 times more Magnesium, 10.7 times more Manganese, 16.6 times more Phosphorus, 6.3 times more Potassium and 2.3 times more Zinc than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Almonds have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds contain 10.3 times more Energy, 227 times more Fat, 76 times more Saturated Fat, 397.5 times more Omega 6, 1.5 times more Carbohydrate, 6 times more Fiber and 13.6 times more Protein than Cooked Shiitake Mushrooms no Salt.
• Both Cooked Shiitake Mushrooms no Salt and Almonds have similar amounts of Sugars per 1 lb.
• Both Cooked Shiitake Mushrooms no Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.