Comparing Nutrients in 300 calories Roasted Almonds VS Shiitake Mushrooms

Weight per 300 calories

• Roasted Almonds: 50.2g
• Shiitake Mushrooms: 882g

Roasted Almonds have 17.6 times more energy per 100g than Shiitake Mushrooms. It has very high energy density when compared to other foods. Raw Shiitake Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Roasted Almonds	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	4.46% 4.32g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	NA	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	46% 60g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	29% 21g	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	0.007% 0.005g	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	% 0.005g	% 21g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	58% 22g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	35.3% 19.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	265% 13.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	178% 53.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.9% 27.6μg	28.7% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26.5% 159IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	13.4% 134mg	1.76% 17.6mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	139% 1.25mg	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	23.4% 1.87mg	45.2% 3.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	88.2% 2.03mg	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	33.8% 236mg	141% 988mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	79% 2682mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	91% 50.3μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	82.6% 9.1mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	21.4% 792g	3700g per day for Men 19-50 years

Roasted Almonds VS Shiitake Mushrooms Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Shiitake Mushrooms contain 3.4 times more Vitamin B1, 3.2 times more Vitamin B2, 18.7 times more Vitamin B3, 82.2 times more Vitamin B5, 37.9 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin D than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin D

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

• 300 calories of Roasted Almonds have 7.6 times more Calcium than Shiitake Mushrooms.
• While 300 kcal of Raw Shiitake Mushrooms contain 2.3 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 4.2 times more Phosphorus, 7.5 times more Potassium, 50.1 times more Selenium, 5.5 times more Zinc and 654.9 times more Water than Dry Roasted Almonds.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium
• 300 calories of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 6.1 times more Fat than Shiitake Mushrooms.
• While 300 kcal of Raw Shiitake Mushrooms contain 5.7 times more Carbohydrate, 8.6 times more Sugars, 4 times more Fiber and 1.9 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Shiitake Mushrooms offer comparable quantities of Energy per 300 calories.