Comparing Nutrients in 5 ounces Almond paste VS Canned Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Canned Mushrooms	25%	9%	66%

Macro Nutrients

	Almond paste	Canned Mushrooms	Recommended Dietary Allowance
Energy	22.4% 649kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	5.55% 7.2g	130g per day for Men 19-50 years
Sugars	71% 51.4g	4.58% 3.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Canned Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	6.65% 0.086mg	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	26% 103μg	4.25% 17μg	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	0.16% 0.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.9% 11.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	128% 19mg	0.094% 0.014mg	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

	Almond paste	Canned Mushrooms	Recommended Dietary Allowance
Calcium	24.4% 244mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	37% 0.33mg	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	28.3% 2.27mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	5.3% 0.12mg	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	52.2% 366mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	5.38% 183mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Canned Mushrooms per 5 oz

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

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

• 5 ounces of Almond paste have 19.7 times more Vitamin B2, 6.1 times more Vitamin B9 and 1354 times more Vitamin E than Canned Mushrooms.
• While 5 oz of Canned Mushrooms, Solids contain 7.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Almond paste.
• Both Almond paste and Canned Mushrooms provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Canned Mushrooms have insufficient amounts of Vitamin B2 and Vitamin E
• Both Almond paste as well as Canned Mushrooms, Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Almond paste have 15.6 times more Calcium, 1.9 times more Copper, 2 times more Iron, 8.7 times more Magnesium, 10 times more Manganese, 3.9 times more Phosphorus, 2.4 times more Potassium and 2.1 times more Zinc than Canned Mushrooms.
• While 5 oz of Canned Mushrooms, Solids contain 47.2 times more Sodium and 6.5 times more Water than Almond paste.
• Both Almond paste and Canned Mushrooms contain similar levels of Selenium per five ounces.
• 5 ounces of Canned Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 18.3 times more Energy, 95.7 times more Fat, 69.2 times more Saturated Fat, 199 times more Omega 3, 50.2 times more Omega 6, 9.4 times more Carbohydrate, 15.5 times more Sugars, 2 times more Fiber and 4.8 times more Protein than Canned Mushrooms.
• 5 ounces of Canned Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6