Comparing Nutrients in 1 pound Roasted Almonds VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Roasted Almonds	White Mushrooms	Recommended Dietary Allowance
Energy	94% 2712kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.71% 0.23g	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	4.27% 0.73g	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	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	30.4% 22g	12.4% 9g	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	1.06% 0.77g	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	% 6.7g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 0g	g per day for Men 19-50 years
Fiber	130% 49.4g	12% 4.54g	38g per day for Men 19-50 years
Protein	170% 95g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	137% 41μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.4% 249μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	10.6% 9.53mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	723% 108mg	0.3% 0.045mg	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	White Mushrooms	Recommended Dietary Allowance
Calcium	122% 1216mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	160% 1.44mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	9.27% 0.21mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS White Mushrooms per 1 lb

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

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

• 1 pound of Roasted Almonds has 3 times more Vitamin B2, 1.3 times more Vitamin B6, 3.2 times more Vitamin B9 and 2390 times more Vitamin E than White Mushrooms.
• While 1 lb of Raw White Mushrooms contains 4.7 times more Vitamin B5 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and White Mushrooms provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C
• 1 pound of White Mushrooms have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Roasted Almonds has 89.3 times more Calcium, 3.5 times more Copper, 7.5 times more Iron, 31 times more Magnesium, 47.5 times more Manganese, 5.5 times more Phosphorus, 2.2 times more Potassium and 6.4 times more Zinc than White Mushrooms.
• While 1 lb of Raw White Mushrooms contains 4.7 times more Selenium and 38.4 times more Water than Dry Roasted Almonds.
• 1 pound of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 27.2 times more Energy, 154.5 times more Fat, 81.8 times more Saturated Fat, 80.9 times more Omega 6, 6.4 times more Carbohydrate, 2.5 times more Sugars, 10.9 times more Fiber and 6.8 times more Protein than White Mushrooms.
• 1 pound of White Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Raw White Mushrooms provide inadequate amounts of Omega 3 in one pound.