Comparing Nutrients in 1 pound Almonds VS Grilled UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Almonds	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	91% 2626kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.4% 0.13g	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	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	15.5% 20g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	14% 10.3g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	% 18g	% 0g	g per day for Men 19-50 years
Fiber	149% 56.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	171% 96g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Almonds	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	42.6% 0.55mg	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	21.5% 86μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	396% 2377IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	0% 0mg	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	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	122% 1220mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	196% 1.76mg	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	14% 59mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	13.2% 0.3mg	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	87.5% 612mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	58.3% 1982mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	181% 99μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Grilled UV Exposed Portabella Mushrooms:

• Almonds have 2.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B9 and more Vitamin E than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 1.7 times more Vitamin B3, 2.7 times more Vitamin B5 and more Vitamin D than Almonds.
• Both Almonds and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Vitamin B6 per 1 lb.
• Both Almonds as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin C and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Grilled UV Exposed Portabella Mushrooms:

• Almonds have 89.7 times more Calcium, 2.7 times more Copper, 9.3 times more Iron, 20.8 times more Magnesium, 32.5 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium and 4.8 times more Zinc than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 5.3 times more Selenium and 20.6 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 20 times more Energy, 86.1 times more Fat, 135.8 times more Saturated Fat, 46.9 times more Omega 6, 4.9 times more Carbohydrate, 1.9 times more Sugars, 5.7 times more Fiber and 6.4 times more Protein than Grilled Portabella Mushrooms Exposed to UV.
• Both Almonds as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 1 lb.