Comparing Nutrients in 5 ounces Shiitake Mushrooms VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Shiitake Mushrooms	Almonds	Recommended Dietary Allowance
Energy	1.66% 48kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	NA	17% 5.4g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.62g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	8.5% 6.17g	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	0.22% 0.16g	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	% 3.37g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.6g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	53.5% 30g	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	1.77% 0.021mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28.6% 8.58μg	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.6% 18.4μg	15.6% 62.4μg	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	4.25% 25.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	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	0.28% 2.83mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	162% 1.46mg	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	7.26% 0.58mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	3.44% 127g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Shiitake Mushrooms vs Almonds:

• Raw Shiitake Mushrooms have 3.2 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin D than Almonds.
• While Almonds contain 13.7 times more Vitamin B1, 5.2 times more Vitamin B2, 9.4 times more Vitamin B7 and 3.4 times more Vitamin B9 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Almonds have similar amounts of Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Shiitake Mushrooms vs Almonds:

• Raw Shiitake Mushrooms have 1.4 times more Selenium and 20.3 times more Water than Almonds.
• While Almonds contain 134.5 times more Calcium, 7.3 times more Copper, 9 times more Iron, 13.5 times more Magnesium, 9.5 times more Manganese, 4.3 times more Phosphorus, 2.4 times more Potassium and 3 times more Zinc than Raw Shiitake Mushrooms.

Comparison of macro-nutrients per 5 ounces:

• Almonds contain 17 times more Energy, 101.9 times more Fat, 3.2 times more Carbohydrate, 1.8 times more Sugars, 5 times more Fiber and 9.4 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.