Comparing Nutrients in 500 calories Shiitake Mushrooms VS Almonds

Weight per 500 calories

• Shiitake Mushrooms: 1471g
• Almonds: 86.4g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.43% 7.2g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	NA	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	NA	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	48.3% 35g	5.2% 3.76g	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	0.13% 0.095g	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	% 35g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.4g	g per day for Men 19-50 years
Fiber	97% 36.8g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	59% 33g	32.6% 18.3g	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	18.4% 0.22mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.2mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	441% 22mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	297% 89μg	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.8% 191μg	9.5% 38μg	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	44% 265IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	148% 22mg	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	2.94% 29.4mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	99% 0.89mg	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	75.4% 6.03mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	235% 1647mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	131% 4471mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	152% 84μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	8.82% 132mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	35.7% 1320g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 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 500 kcal.
• Both Raw Shiitake Mushrooms as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.