Comparing Nutrients in 500 calories Microwaved White Mushrooms VS Blanched Almonds

Weight per 500 calories

• Microwaved White Mushrooms: 1429g
• Blanched Almonds: 84.7g

Blanched Almonds have 16.9 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 500 calories - Microwaved White Mushrooms or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Microwaved White Mushrooms	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.57g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	12% 16g	130g per day for Men 19-50 years
Sugars	0% 0g	5.4% 3.92g	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	% 0g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.78g	g per day for Men 19-50 years
Fiber	94% 35.7g	22% 8.4g	38g per day for Men 19-50 years
Protein	100% 56g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	474% 6.16mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	478% 76.4mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	7.5% 0.097mg	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	57% 229μg	10.4% 41.5μg	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	26% 157IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	134% 20mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	587% 5.3mg	97% 0.87mg	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	59% 4.7mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	39.8% 0.91mg	67.6% 1.56mg	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	259% 1814mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	205% 6971mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	468% 257μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	34% 1265g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Microwaved White Mushrooms vs Blanched Almonds:

• Microwaved White Mushrooms have 5.3 times more Vitamin B1, 10.2 times more Vitamin B2, 25.8 times more Vitamin B3, 105.2 times more Vitamin B5, 7.2 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin D than Blanched Almonds.
• While Blanched Almonds contain more Vitamin E than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Microwaved White Mushrooms vs Blanched Almonds:

• Microwaved White Mushrooms have 6.1 times more Copper, 1.7 times more Iron, 4.5 times more Phosphorus, 12.5 times more Potassium, 94.8 times more Selenium, 15.1 times more Sodium, 4.1 times more Zinc and 330.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Calcium and 1.7 times more Manganese than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Blanched Almonds have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Microwaved White Mushrooms have 5.5 times more Carbohydrate, 4.3 times more Fiber and 3.1 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 6.8 times more Fat, 3.9 times more Saturated Fat, 2.6 times more Omega 6 and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Microwaved White Mushrooms as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.