Comparing Nutrients in 5 ounces White Mushrooms VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	White Mushrooms	Roasted Cashews	Recommended Dietary Allowance
Energy	1.08% 31kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.55% 4.62g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	3.87% 2.8g	9.8% 7.1g	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	0.33% 0.24g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.82% 4.38g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	24.5% 98μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.3% 2.98mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.65% 9.92IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Mushrooms	Roasted Cashews	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	350% 3.15mg	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	8.86% 0.71mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	51% 1.17mg	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	17.4% 122mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	3.54% 131g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Roasted Cashews per 5 oz

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

Lets compare vitamin content per 5 ounces of White Mushrooms vs Roasted Cashews:

• 5 ounces of White Mushrooms have 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.2 times more Vitamin B5 and more Vitamin C than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 2.5 times more Vitamin B1, 2.5 times more Vitamin B6, 4.1 times more Vitamin B9, 92 times more Vitamin E and more Vitamin K than Raw White Mushrooms.
• 5 ounces of White Mushrooms have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Roasted Cashews have insufficient amounts of Vitamin C
• Both Raw White Mushrooms as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for White Mushrooms vs Roasted Cashews:

• 5 ounces of White Mushrooms have 54.4 times more Water than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 15 times more Calcium, 7 times more Copper, 12 times more Iron, 28.9 times more Magnesium, 17.6 times more Manganese, 5.7 times more Phosphorus, 1.8 times more Potassium, 1.3 times more Selenium and 10.8 times more Zinc than Raw White Mushrooms.
• 5 ounces of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Cashew Nuts contain 26.1 times more Energy, 136.3 times more Fat, 183.1 times more Saturated Fat, more Omega 3, 47.9 times more Omega 6, 10 times more Carbohydrate, 2.5 times more Sugars, 3 times more Fiber and 5 times more Protein than Raw White Mushrooms.
• 5 ounces of White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6