Comparing Nutrients in 300 calories Shiitake Mushrooms VS Almonds

Weight per 300 calories

• Shiitake Mushrooms: 882g
• Almonds: 51.8g

Almonds have 17 times more energy per unit of mass than Raw Shiitake Mushrooms, which is very high in comparison to other foods. Shiitake Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Shiitake Mushrooms	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.32g	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	46% 60g	8.6% 11g	130g per day for Men 19-50 years
Sugars	29% 21g	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	% 21g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.05g	g per day for Men 19-50 years
Fiber	58% 22g	17% 6.48g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Shiitake 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% 0.13mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	214% 34.2mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	265% 13.2mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	178% 53.4μg	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.7% 115μg	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	26.5% 159IU	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

	Shiitake Mushrooms	Almonds	Recommended Dietary Allowance
Calcium	1.76% 17.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	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	45.2% 3.6mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	88.2% 2.03mg	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	141% 988mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	79% 2682mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	91% 50.3μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	82.6% 9.1mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	21.4% 792g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 1.2 times more Vitamin B1, 3.2 times more Vitamin B2, 18.2 times more Vitamin B3, 54.2 times more Vitamin B5, 36.4 times more Vitamin B6, 1.8 times more Vitamin B7, 5 times more Vitamin B9 and more Vitamin D than Almonds.

Comparing minerals per 300 calories for Shiitake Mushrooms vs Almonds:

• Raw Shiitake Mushrooms have 2.3 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 4 times more Phosphorus, 7.1 times more Potassium, 23.7 times more Selenium, 153.3 times more Sodium, 5.6 times more Zinc and 346.5 times more Water than Almonds.
• While Almonds contain 7.9 times more Calcium than Raw Shiitake Mushrooms.

Comparison of macro-nutrients per 300 calories:

• Raw Shiitake Mushrooms have 5.4 times more Carbohydrate, 9.3 times more Sugars, 3.4 times more Fiber and 1.8 times more Protein than Almonds.
• While Almonds contain 6 times more Fat than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Shiitake Mushrooms as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.