Comparing Nutrients in 5 ounces Shiitake Mushrooms VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Shiitake Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	1.66% 48kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	NA	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	8.9% 6.45g	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	% 3.37g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.2g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	39% 15g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Oil Roasted 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28.6% 8.58μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.6% 18.4μg	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	152% 3.5mg	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	22.7% 159mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	29% 991mg	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	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.44% 127g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Shiitake Mushrooms VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Shiitake Mushrooms versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Shiitake Mushrooms have 6.6 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin D than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 6.1 times more Vitamin B1, 3.6 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Oil Roasted Almonds provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin D

Comparing minerals per 5 ounces for Shiitake Mushrooms vs Oil Roasted Almonds:

• 5 ounces of Shiitake Mushrooms have 1.4 times more Selenium and 32.1 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 145.5 times more Calcium, 6.7 times more Copper, 9 times more Iron, 13.7 times more Magnesium, 10.7 times more Manganese, 4.2 times more Phosphorus, 2.3 times more Potassium and 3 times more Zinc than Raw Shiitake Mushrooms.
• 5 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Almonds contain 17.9 times more Energy, 112.6 times more Fat, 2.6 times more Carbohydrate, 1.9 times more Sugars, 4.2 times more Fiber and 9.5 times more Protein than Raw Shiitake Mushrooms.
• 5 ounces of Shiitake Mushrooms provide inadequate amounts of Energy