Comparing Nutrients in 5 ounces Almond paste VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Almond paste	Oyster Mushrooms	Recommended Dietary Allowance
Energy	22.4% 649kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	1.03% 0.17g	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	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	71% 51.4g	2.17% 1.57g	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	% 1.57g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18% 6.8g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	8.38% 4.7g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.3% 9.98μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 103μg	13.5% 54μg	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	6.85% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	128% 19mg	0% 0mg	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	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	24.4% 244mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	38.4% 0.35mg	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	28.3% 2.27mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	6.96% 0.16mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Oyster Mushrooms per 5 oz

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

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

• 5 ounces of Almond paste have 1.9 times more Vitamin B9 and more Vitamin E than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 1.5 times more Vitamin B1, 3.5 times more Vitamin B3, 11.4 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin D than Almond paste.
• Both Almond paste and Oyster Mushrooms provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin D
• 5 ounces of Oyster Mushrooms have insufficient amounts of Vitamin E
• Both Almond paste as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in five ounces.

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

• 5 ounces of Almond paste have 57.3 times more Calcium, 1.9 times more Copper, 1.2 times more Iron, 7.2 times more Magnesium, 7.6 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Selenium and 1.9 times more Zinc than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 1.3 times more Potassium and 6.3 times more Water than Almond paste.
• 5 ounces of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 13.9 times more Energy, 67.7 times more Fat, 42.4 times more Saturated Fat, more Omega 3, 45.3 times more Omega 6, 7.9 times more Carbohydrate, 32.7 times more Sugars, 2.1 times more Fiber and 2.7 times more Protein than Oyster Mushrooms.
• 5 ounces of Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6