Comparing Nutrients in 300 calories Chanterelle Mushrooms VS Almonds

Weight per 300 calories

• Chanterelle Mushrooms: 938g
• Almonds: 51.8g

Almonds have 18.1 times more energy per unit of mass than Raw Chanterelle Mushrooms, which is very high in comparison to other foods. Chanterelle Mushrooms having low energy density.

Which food has more nutrients per 300 calories - Chanterelle Mushrooms or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Chanterelle Mushrooms	16%	12%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Chanterelle Mushrooms	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.12% 4.97g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	NA	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	NA	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	15% 11g	3.1% 2.25g	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	0.079% 0.057g	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	% 11g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.05g	g per day for Men 19-50 years
Fiber	94% 35.6g	17% 6.48g	38g per day for Men 19-50 years
Protein	25% 14g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Chanterelle Mushrooms	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	239% 38.3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	203% 10mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.7% 18.8μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	331% 1988IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chanterelle Mushrooms	Almonds	Recommended Dietary Allowance
Calcium	14% 141mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	59.4% 0.53mg	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	407% 32.5mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	76.3% 534mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	140% 4744mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	5.63% 84.4mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	60.5% 6.66mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	22.8% 842g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Chanterelle Mushrooms vs Almonds:

• Raw Chanterelle Mushrooms have 1.3 times more Vitamin B1, 3.4 times more Vitamin B2, 20.4 times more Vitamin B3, 41.5 times more Vitamin B5, 5.8 times more Vitamin B6 and more Vitamin D than Almonds.
• Both Raw Chanterelle Mushrooms and Almonds have similar amounts of Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Chanterelle Mushrooms vs Almonds:

• Raw Chanterelle Mushrooms have 6.2 times more Copper, 16.9 times more Iron, 2.4 times more Manganese, 2.1 times more Phosphorus, 12.5 times more Potassium, 9.7 times more Selenium, 162.8 times more Sodium, 4.1 times more Zinc and 368.6 times more Water than Almonds.
• Both Raw Chanterelle Mushrooms and Almonds have similar amounts of Calcium and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Chanterelle Mushrooms have 5.8 times more Carbohydrate, 4.8 times more Sugars, 5.5 times more Fiber and 1.3 times more Protein than Almonds.
• While Almonds contain 5.2 times more Fat than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Chanterelle Mushrooms as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.