Comparing Nutrients in 5 ounces Almond paste VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Almond paste	Enoki Mushrooms	Recommended Dietary Allowance
Energy	22.4% 649kcal	1.8% 52.4kcal	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	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	0.68% 0.12g	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	8.5% 11g	130g per day for Men 19-50 years
Sugars	71% 51.4g	0.43% 0.31g	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	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	NA	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18% 6.8g	10% 3.83g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	62.3% 9.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	59% 17.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 103μg	17% 68μg	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	1.2% 7.1IU	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	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	24.4% 244mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	17% 0.15mg	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	28.3% 2.27mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	4.62% 0.11mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	15% 509mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Enoki Mushrooms per 5 oz

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

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

• 5 ounces of Almond paste have 2.1 times more Vitamin B2, 1.5 times more Vitamin B9 and 1354 times more Vitamin E than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 2.7 times more Vitamin B1, 4.9 times more Vitamin B3, 11.9 times more Vitamin B5 and 2.8 times more Vitamin B6 than Almond paste.
• 5 ounces of Enoki Mushrooms have insufficient amounts of Vitamin E
• Both Almond paste as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Almond paste have more Calcium, 4.2 times more Copper, 1.4 times more Iron, 8.1 times more Magnesium, 11.4 times more Manganese, 2.5 times more Phosphorus, 1.9 times more Selenium and 2.3 times more Zinc than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 6.3 times more Water than Almond paste.
• Both Almond paste and Enoki Mushrooms contain similar levels of Potassium per five ounces.
• 5 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 12.4 times more Energy, 95.7 times more Fat, 97.4 times more Saturated Fat, 4.9 times more Omega 3, 68 times more Omega 6, 6.1 times more Carbohydrate, 164.8 times more Sugars, 1.8 times more Fiber and 3.4 times more Protein than Enoki Mushrooms.
• 5 ounces of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6