Comparing Nutrients in 5 ounces Stir-Fried White Mushrooms VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Almond paste	8%	52%	40%

Macro Nutrients

	Stir-Fried White Mushrooms	Almond paste	Recommended Dietary Allowance
Energy	1.27% 37kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	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	1.33% 0.23g	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	4.4% 5.73g	52% 67.8g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	18% 6.8g	38g per day for Men 19-50 years
Protein	9.06% 5.07g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White 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	11.3% 0.14mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	7.1% 28.3μg	26% 103μg	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	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.9% 11.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Stir-Fried White Mushrooms	Almond paste	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	46% 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	4.43% 0.35mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	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	21.3% 149mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	16.5% 561mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	36% 19.7μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Stir-Fried White Mushrooms vs Almond paste:

• Stir-Fried White Mushrooms have 2.8 times more Vitamin B3, 12.8 times more Vitamin B5 and more Vitamin D than Almond paste.
• While Almond paste contains 3.7 times more Vitamin B9 and more Vitamin E than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Almond paste have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 5 oz.
• Both Stir-Fried White Mushrooms as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Stir-Fried White Mushrooms vs Almond paste:

• Stir-Fried White Mushrooms have 1.3 times more Potassium, 3.3 times more Selenium and 6.5 times more Water than Almond paste.
• While Almond paste contains 43 times more Calcium, 1.6 times more Copper, 6.4 times more Iron, 11.8 times more Magnesium, 18.2 times more Manganese, 2.5 times more Phosphorus and 2.6 times more Zinc than Stir-Fried White Mushrooms.

Comparison of macro-nutrients per 5 ounces:

• Almond paste contains 17.6 times more Energy, 84.1 times more Fat, 65.7 times more Saturated Fat, more Omega 3, 34.9 times more Omega 6, 11.8 times more Carbohydrate, more Sugars, 2.7 times more Fiber and 2.5 times more Protein than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.