Comparing Nutrients in 300 calories Morel Mushrooms VS Roasted Almonds

Weight per 300 calories

• Morel Mushrooms: 968g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 19.3 times more energy per unit of mass than Raw Morel Mushrooms, which is very high in comparison to other foods. Morel Mushrooms having low energy density.

Discover which food has more nutrients per 300 calories - Morel Mushrooms or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Morel Mushrooms	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.1g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	8% 5.8g	3.36% 2.44g	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	0.007% 0.005g	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	% 5.8g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.4g	g per day for Men 19-50 years
Fiber	71.3% 27g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	54% 30g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.8mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.26mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	5.25% 0.068mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.8% 87μg	6.9% 27.6μg	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	332% 1994IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	80% 12mg	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

	Morel Mushrooms	Roasted Almonds	Recommended Dietary Allowance
Calcium	41.6% 416mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	672% 6.05mg	61.3% 0.55mg	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	1473% 118mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	43.8% 184mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	247% 5.7mg	48.7% 1.1mg	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	268% 1877mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	117% 3977mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	23.4% 867g	0.033% 1.2g	3700g per day for Men 19-50 years

Morel Mushrooms VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Morel Mushrooms or Roasted Almonds?

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

• 300 calories of Morel Mushrooms have 17.3 times more Vitamin B1, 3.3 times more Vitamin B2, 11.9 times more Vitamin B3, 26.4 times more Vitamin B5, 19.3 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin D than Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin D
• Both Raw Morel Mushrooms as well as Dry Roasted Almonds have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Morel Mushrooms vs Roasted Almonds:

• 300 calories of Morel Mushrooms have 3.1 times more Calcium, 11 times more Copper, 63 times more Iron, 1.3 times more Magnesium, 5.1 times more Manganese, 7.9 times more Phosphorus, 11.1 times more Potassium, 21.2 times more Selenium, 135 times more Sodium, 11.8 times more Zinc and 717.3 times more Water than Roasted Almonds.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Morel Mushrooms have 4.7 times more Carbohydrate, 2.4 times more Sugars, 5 times more Fiber and 2.9 times more Protein than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 4.8 times more Fat, 3.3 times more Saturated Fat and 3.1 times more Omega 6 than Raw Morel Mushrooms.
• Both Morel Mushrooms and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• Both Raw Morel Mushrooms as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.