Comparing Nutrients in 1 pound Roasted Almonds VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Roasted Almonds	Oyster Mushrooms	Recommended Dietary Allowance
Energy	94% 2712kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	30.4% 22g	6.94% 5.03g	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	0.063% 0.045g	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	% 0.045g	% 5.03g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 0g	g per day for Men 19-50 years
Fiber	130% 49.4g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	170% 95g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	117% 5.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	106% 32μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.4% 249μg	43% 172μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22% 132IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	723% 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

	Roasted Almonds	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	122% 1216mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	123% 1.1mg	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	211% 17mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	22.3% 0.51mg	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	305% 2136mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Oyster Mushrooms per 1 lb

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

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

• 1 pound of Roasted Almonds has 3.4 times more Vitamin B2, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin E than Oyster Mushrooms.
• While 1 lb of Raw Oyster Mushrooms contains 1.6 times more Vitamin B1, 1.4 times more Vitamin B3, 4 times more Vitamin B5 and more Vitamin D than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin D
• 1 pound of Oyster Mushrooms have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Oyster Mushrooms:

• 1 pound of Roasted Almonds has 89.3 times more Calcium, 4.5 times more Copper, 2.8 times more Iron, 15.5 times more Magnesium, 19.8 times more Manganese, 3.9 times more Phosphorus, 1.7 times more Potassium and 4.3 times more Zinc than Oyster Mushrooms.
• While 1 lb of Raw Oyster Mushrooms contains 1.3 times more Selenium and 37 times more Water than Dry Roasted Almonds.
• 1 pound of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 18.1 times more Energy, 128.1 times more Fat, 66 times more Saturated Fat, 105.2 times more Omega 6, 3.4 times more Carbohydrate, 4.4 times more Sugars, 4.7 times more Fiber and 6.3 times more Protein than Oyster Mushrooms.
• 1 pound of Oyster Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Raw Oyster Mushrooms provide inadequate amounts of Omega 3 in one pound.