Comparing Nutrients in 300 calories Microwaved White Mushrooms VS Almonds

Weight per 300 calories

• Microwaved White Mushrooms: 857g
• Almonds: 51.8g

Almonds have 16.5 times more energy per unit of mass than Microwaved White Mushrooms, which is very high in comparison to other foods. Microwaved White Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Almonds	14%	72%	14%

Macro Nutrients

	Microwaved White Mushrooms	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.06% 3.94g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	8.6% 11g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.05g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	17% 6.48g	38g per day for Men 19-50 years
Protein	60% 33.5g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	287% 46mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	336% 17mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	34.3% 137μg	5.7% 22.8μg	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	15.7% 94IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	88.5% 13.3mg	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

	Microwaved White Mushrooms	Almonds	Recommended Dietary Allowance
Calcium	5.14% 51.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	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	35.4% 2.83mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	156% 1089mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	123% 4183mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	281% 154μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	9.7% 146mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	20.5% 759g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 4.8 times more Vitamin B1, 6.3 times more Vitamin B2, 24.5 times more Vitamin B3, 68.8 times more Vitamin B5, 5.9 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin D than Almonds.
• While Almonds contain more Vitamin E than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Microwaved White Mushrooms vs Almonds:

• Microwaved White Mushrooms have 5.9 times more Copper, 1.5 times more Iron, 4.4 times more Phosphorus, 11 times more Potassium, 72.6 times more Selenium, 281.2 times more Sodium, 3.9 times more Zinc and 332.1 times more Water than Almonds.
• While Almonds contain 2.7 times more Calcium and 2.1 times more Manganese than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Almonds have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Microwaved White Mushrooms have 4.6 times more Carbohydrate, 3.3 times more Fiber and 3.1 times more Protein than Almonds.
• While Almonds contain 6.6 times more Fat, 3.8 times more Saturated Fat, 2.7 times more Omega 6 and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Almonds have similar amounts of Energy per 300 kcal.
• Both Microwaved White Mushrooms as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.