Comparing Nutrients in 300 calories Enoki Mushrooms VS Almond paste

Weight per 300 calories

• Enoki Mushrooms: 811g
• Almond paste: 65.5g

Almond paste has 12.4 times more energy per unit of mass than Raw Enoki Mushrooms, which is very high in comparison to other foods. Enoki Mushrooms having low energy density.

Discover which food has more nutrients per 300 calories - Enoki Mushrooms or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Almond paste	8%	52%	40%

Macro Nutrients

	Enoki Mushrooms	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.42% 2.35g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	20.8% 0.33g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	24% 31.3g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	32.8% 23.7g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	57.6% 22g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.82mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	219% 11mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.4% 0.81mg	1.8% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	338% 101μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	12% 48μg	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	0.073% 0.066mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.76% 40.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.54% 0.081mg	59% 8.87mg	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

	Enoki Mushrooms	Almond paste	Recommended Dietary Allowance
Calcium	0% 0mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	33% 0.3mg	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	117% 9.32mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	24.4% 0.56mg	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	122% 851mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	85.6% 2911mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	1.62% 24.3mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	48% 5.27mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	19.4% 716g	0.25% 9.22g	3700g per day for Men 19-50 years

Enoki Mushrooms VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enoki Mushrooms or Almond paste?

Lets compare vitamin content per 300 calories of Enoki Mushrooms vs Almond paste:

• 300 calories of Enoki Mushrooms have 34 times more Vitamin B1, 6 times more Vitamin B2, 61.2 times more Vitamin B3, 147.9 times more Vitamin B5, 34.4 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin D than Almond paste.
• While 300 kcal of Almond paste contain 109.4 times more Vitamin E than Raw Enoki Mushrooms.
• 300 calories of Enoki Mushrooms have insufficient amounts of Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin D
• Both Raw Enoki Mushrooms as well as Almond paste have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Enoki Mushrooms vs Almond paste:

• 300 calories of Enoki Mushrooms have 2.9 times more Copper, 8.9 times more Iron, 1.5 times more Magnesium, 5 times more Phosphorus, 14.2 times more Potassium, 6.5 times more Selenium, 5.4 times more Zinc and 77.7 times more Water than Almond paste.
• While 300 kcal of Almond paste contain more Calcium than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Almond paste contain similar levels of Manganese per 300 calories.
• 300 calories of Enoki Mushrooms lack sufficient amounts of Calcium
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enoki Mushrooms have 2.6 times more Omega 3, 2 times more Carbohydrate, 7 times more Fiber and 3.7 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 7.7 times more Fat, 5.5 times more Omega 6 and 13.3 times more Sugars than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Almond paste offer comparable quantities of Energy per 300 calories.
• 300 calories of Enoki Mushrooms provide inadequate amounts of Omega 6