Comparing Nutrients in 1 pound Almonds VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Almonds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	91% 2626kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	15% 19.5g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	10.8% 7.8g	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	171% 96g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	191% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	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	0% 0IU	2.27% 13.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	0.3% 0.045mg	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

	Almonds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	122% 1220mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	252% 2.27mg	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	210% 17mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	28% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	59.8% 2032mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	214% 118μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Brown Mushrooms, Italian, Or Crimini:

• Almonds have 2.2 times more Vitamin B1, 2.3 times more Vitamin B2, 1.2 times more Vitamin B6, 4.5 times more Vitamin B7, 1.8 times more Vitamin B9 and 2563 times more Vitamin E than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 3.2 times more Vitamin B5 and more Vitamin B12 than Almonds.
• Both Almonds and Raw Brown Mushrooms, Italian, Or Crimini have similar amounts of Vitamin B3 per 1 lb.
• Both Almonds as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Brown Mushrooms, Italian, Or Crimini:

• Almonds have 14.9 times more Calcium, 2.1 times more Copper, 9.3 times more Iron, 30 times more Magnesium, 15.3 times more Manganese, 4 times more Phosphorus, 1.6 times more Potassium and 2.8 times more Zinc than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 6.3 times more Selenium and 20.9 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 26.3 times more Energy, 499.3 times more Fat, 271.6 times more Saturated Fat, 308.1 times more Omega 6, 5 times more Carbohydrate, 2.5 times more Sugars, 20.8 times more Fiber and 8.5 times more Protein than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Almonds as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.