Comparing Nutrients in 1 pound Almonds VS Morel Mushrooms

Macros Ratio

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

Macro Nutrients

	Almonds	Morel Mushrooms	Recommended Dietary Allowance
Energy	91% 2626kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.92% 0.29g	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	5.74% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	17.8% 23g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	3.75% 2.72g	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	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	% 0.77g	% 2.72g	g per day for Men 19-50 years
Sucrose	% 18g	% 0g	g per day for Men 19-50 years
Fiber	149% 56.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	171% 96g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Almonds	Morel Mushrooms	Recommended Dietary Allowance
Calcium	122% 1220mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	315% 2.83mg	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	691% 55.2mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	116% 2.66mg	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	126% 880mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	55% 1864mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 406g	3700g per day for Men 19-50 years

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

• Almonds have 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.
• While Raw Morel Mushrooms contain more Vitamin D than Almonds.
• Both Almonds and Raw Morel Mushrooms have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Almonds as well as Raw Morel Mushrooms have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Almonds vs Morel Mushrooms:

• Almonds have 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.
• While Raw Morel Mushrooms contain 3.3 times more Iron, 21 times more Sodium and 20.3 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 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 Almonds as well as Raw Morel Mushrooms have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 1 lb.