Comparing Nutrients in 5 ounces Portabella Mushrooms VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Almond paste	8%	52%	40%

Macro Nutrients

	Portabella Mushrooms	Almond paste	Recommended Dietary Allowance
Energy	1.08% 31kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	0% 0g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.2% 5.5g	52% 67.8g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	71% 51.4g	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	0.96% 0.69g	NA	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	% 2.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	18% 6.8g	38g per day for Men 19-50 years
Protein	5.34% 3g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	3.93% 0.051mg	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	9.92% 39.7μg	26% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.36% 14IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	128% 19mg	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

	Portabella Mushrooms	Almond paste	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	71.5% 0.64mg	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	5.5% 0.44mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	NA	44% 184mg	420mg per day for Men 19-50 years
Manganese	4.25% 0.098mg	52.8% 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	22% 153mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Portabella Mushrooms VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Portabella Mushrooms versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Portabella Mushrooms vs Almond paste:

• 5 ounces of Portabella Mushrooms have 3.2 times more Vitamin B3, 10.1 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin B12 than Almond paste.
• While 5 oz of Almond paste contain 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.6 times more Vitamin B9 and 677 times more Vitamin E than Raw Portabella Mushrooms.
• 5 ounces of Portabella Mushrooms have insufficient amounts of Vitamin E
• 5 ounces of Almond paste have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms as well as Almond paste have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Portabella Mushrooms vs Almond paste:

• 5 ounces of Portabella Mushrooms have 4.4 times more Selenium and 6.6 times more Water than Almond paste.
• While 5 oz of Almond paste contain 57.3 times more Calcium, 1.6 times more Copper, 5.2 times more Iron, 12.4 times more Manganese, 2.4 times more Phosphorus and 2.8 times more Zinc than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Almond paste contain similar levels of Potassium per five ounces.
• 5 ounces of Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 20.8 times more Energy, 79.3 times more Fat, 262.9 times more Saturated Fat, more Omega 3, 37.7 times more Omega 6, 12.4 times more Carbohydrate, 14.5 times more Sugars, 3.7 times more Fiber and 4.3 times more Protein than Raw Portabella Mushrooms.
• 5 ounces of Portabella Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6