Comparing Nutrients in 1 pound Blanched Almonds VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Blanched Almonds	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	92% 2676kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	NA	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	330% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	29% 21g	15% 10.8g	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% 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	% 0.14g	% 10.8g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 0g	g per day for Men 19-50 years
Fiber	118% 45g	30% 11.3g	38g per day for Men 19-50 years
Protein	173% 97g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	91% 27.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	14.7% 59μg	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	13.6% 81.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	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

	Blanched Almonds	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	107% 1070mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	71.6% 0.64mg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	45.4% 1.04mg	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	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	40.6% 1379mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Shiitake Mushrooms per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Blanched Almonds has 12.7 times more Vitamin B1, 3.3 times more Vitamin B2 and 3.8 times more Vitamin B9 than Shiitake Mushrooms.
• While 1 lb of Raw Shiitake Mushrooms contains 4.8 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin D than Blanched Almonds.
• Both Blanched Almonds and Shiitake Mushrooms provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin D
• 1 pound of Shiitake Mushrooms have insufficient amounts of Vitamin B1

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

• 1 pound of Blanched Almonds has 118 times more Calcium, 7.2 times more Copper, 8 times more Iron, 13.4 times more Magnesium, 8 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Potassium and 2.9 times more Zinc than Shiitake Mushrooms.
• While 1 lb of Raw Shiitake Mushrooms contains 1.8 times more Selenium and 19.9 times more Water than Blanched Almonds.
• 1 pound of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 17.4 times more Energy, 107.2 times more Fat, 2.7 times more Carbohydrate, 1.9 times more Sugars, 4 times more Fiber and 9.6 times more Protein than Shiitake Mushrooms.
• 1 pound of Shiitake Mushrooms provide inadequate amounts of Energy