Comparing Nutrients in 300 calories Stir-Fried Shiitake Mushrooms VS Oil Roasted Almonds

Weight per 300 calories

• Stir-Fried Shiitake Mushrooms: 769g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 15.6 times more energy per unit of mass than Stir-Fried Shiitake Mushrooms, which is very high in comparison to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Discover which food has more nutrients per 300 calories - Stir-Fried Shiitake Mushrooms or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.88% 1.17g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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% 0g	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	% 2.3g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.16g	g per day for Men 19-50 years
Fiber	73% 27.7g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	47.4% 26.5g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Oil 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	63.5% 0.76mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	209% 10.5mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	4.5% 0.058mg	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	27% 108μg	3.34% 13.3μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27% 162IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	85.6% 13mg	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

	Stir-Fried Shiitake Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	52.4% 0.47mg	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	51% 4.08mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	53% 1.2mg	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% 854mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	18.2% 675g	0.037% 1.4g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stir-Fried Shiitake Mushrooms or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of Stir-Fried Shiitake Mushrooms vs Oil Roasted Almonds:

• 300 calories of Stir-Fried Shiitake Mushrooms have 16.7 times more Vitamin B1, 5.5 times more Vitamin B2, 16.4 times more Vitamin B3, 92.4 times more Vitamin B5, 23 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin D than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain more Vitamin E than Stir-Fried Shiitake Mushrooms.
• 300 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin E
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Stir-Fried Shiitake Mushrooms vs Oil Roasted Almonds:

• 300 calories of Stir-Fried Shiitake Mushrooms have 2.7 times more Copper, 2.2 times more Iron, 1.4 times more Manganese, 3.7 times more Phosphorus, 7.3 times more Potassium, 23.9 times more Selenium, 4.9 times more Zinc and 487.7 times more Water than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 9.3 times more Calcium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Oil Roasted Almonds contain similar levels of Magnesium per 300 calories.
• 300 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried Shiitake Mushrooms have 6.8 times more Carbohydrate, 5.3 times more Fiber and 2.5 times more Protein than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 10.1 times more Fat, 8.4 times more Saturated Fat and 5.7 times more Omega 6 than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• Both Stir-Fried Shiitake Mushrooms as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.