Comparing Nutrients in 1 pound Blanched Almonds VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Blanched Almonds	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	92% 2676kcal	46.3% 1343kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	263% 342g	130g per day for Men 19-50 years
Sugars	29% 21g	14% 10g	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	137% 52g	38g per day for Men 19-50 years
Protein	173% 97g	77.6% 43.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	443% 5.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	400% 64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	1987% 99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	337% 4.38mg	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	55.6% 222μg	185% 739μg	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	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	116% 699IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	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

	Blanched Almonds	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	107% 1070mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	2603% 23.4mg	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	186% 15mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	232% 5.33mg	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	312% 2182mg	191% 1334mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	205% 6958mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	380% 209μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	316% 34.7mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.16% 43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Dried Shiitake Mushrooms:

• Blanched Almonds have more Vitamin E than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4 times more Vitamin B3, 69.7 times more Vitamin B5, 8.4 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and more Vitamin D than Blanched Almonds.
• Both Blanched Almonds as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Dried Shiitake Mushrooms:

• Blanched Almonds have 21.5 times more Calcium, 1.9 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus and 1.5 times more Sodium than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 5 times more Copper, 2.3 times more Potassium, 14.4 times more Selenium and 2.6 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 2 times more Energy, 53.1 times more Fat, 17.6 times more Saturated Fat, 89.6 times more Omega 6, 2.1 times more Sugars and 2.2 times more Protein than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Dried Shiitake Mushrooms have similar amounts of Fiber per 1 lb.
• Both Blanched Almonds as well as Dried Shiitake Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.