Comparing Nutrients in 1 pound Stir-Fried White Mushrooms VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Stir-Fried White Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.07% 118kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	61.7% 80g	130g per day for Men 19-50 years
Sugars	0% 0g	28.5% 20.6g	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% 0g	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	% 0g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0g	% 20g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	125% 47.6g	38g per day for Men 19-50 years
Protein	29% 16.2g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Oil 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	36.3% 0.44mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.58mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	41% 0.54mg	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	22.7% 91μg	30.6% 122μg	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	6.05% 36.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	785% 118mg	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

	Stir-Fried White Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	147% 1.3mg	481% 4.33mg	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	14% 1.13mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	485% 11mg	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	68% 476mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	53% 1796mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	127% 14mg	11mg per day for Men 19-50 years
Water	11% 413g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Stir-Fried White Mushrooms vs Oil Roasted Almonds:

• Stir-Fried White Mushrooms have 6.3 times more Vitamin B5 and more Vitamin D than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Vitamin B2, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin E than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Oil Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Stir-Fried White Mushrooms as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Stir-Fried White Mushrooms vs Oil Roasted Almonds:

• Stir-Fried White Mushrooms have 3.4 times more Selenium and 32.5 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 72.8 times more Calcium, 3.3 times more Copper, 14.7 times more Iron, 24.9 times more Magnesium, 52.3 times more Manganese, 4.4 times more Phosphorus, 1.8 times more Potassium and 5.4 times more Zinc than Stir-Fried White Mushrooms.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Almonds contain 23.3 times more Energy, 167.2 times more Fat, 105.2 times more Saturated Fat, 84.5 times more Omega 6, 4.4 times more Carbohydrate, more Sugars, 5.8 times more Fiber and 5.9 times more Protein than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.