Comparing Nutrients in 1 pound Boiled White Mushrooms with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms with Salt	25%	12%	63%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled White Mushrooms with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	4.38% 127kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	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	18.5% 24g	73.3% 95g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	NA	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	NA	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	130% 49.4g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms with Salt	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	27.6% 0.33mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	196% 9.8mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.4% 81.6μg	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	20% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.05% 36.3IU	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

	Boiled White Mushrooms with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	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	99% 7.9mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	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	56.4% 395mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	111% 60.8μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	136% 15mg	11mg per day for Men 19-50 years
Water	11% 413g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms with Salt VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled White Mushrooms with Salt 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 Boiled White Mushrooms with Salt vs Roasted Almonds:

• 1 pound of Boiled White Mushrooms with Salt has 1.2 times more Vitamin B3, 6.7 times more Vitamin B5 and more Vitamin C than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 4 times more Vitamin B2, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9 and 2390 times more Vitamin E than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Roasted Almonds provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin E
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C
• Both Boiled and Drained White Mushrooms with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled White Mushrooms with Salt vs Roasted Almonds:

• 1 pound of Boiled White Mushrooms with Salt has 6.7 times more Selenium, 79.3 times more Sodium and 37.8 times more Water than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 44.7 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 23.3 times more Magnesium, 19.4 times more Manganese, 5.4 times more Phosphorus, 2 times more Potassium and 3.8 times more Zinc than Boiled and Drained White Mushrooms with Salt.
• 1 pound of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Roasted Almonds contains 21.4 times more Energy, 111.8 times more Fat, 67.1 times more Saturated Fat, 72.3 times more Omega 6, 4 times more Carbohydrate, 2.1 times more Sugars, 5 times more Fiber and 9.7 times more Protein than Boiled and Drained White Mushrooms with Salt.
• 1 pound of Boiled White Mushrooms with Salt provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained White Mushrooms with Salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one pound.