Comparing Nutrients in 5 ounces Almonds VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Almonds	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	28.3% 821kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	7.5% 5.44g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	53.5% 30g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	7.44% 29.8μg	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	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.6% 39.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	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

	Almonds	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	38% 381mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	141% 1.27mg	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	65.7% 5.26mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	12.6% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	64% 35μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Cooked Shiitake Mushrooms:

• Almonds have 5.5 times more Vitamin B1, 6.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B9 and more Vitamin E than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 7.6 times more Vitamin B5 and more Vitamin D than Almonds.
• Both Almonds and Cooked Shiitake Mushrooms no Salt have similar amounts of Vitamin B6 per 5 oz.
• Both Almonds as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cooked Shiitake Mushrooms:

• Almonds have 89.7 times more Calcium, 8.4 times more Iron, 19.3 times more Magnesium, 10.7 times more Manganese, 16.6 times more Phosphorus, 6.3 times more Potassium and 2.3 times more Zinc than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 6 times more Selenium and 18.9 times more Water than Almonds.
• Both Almonds and Cooked Shiitake Mushrooms no Salt have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 10.3 times more Energy, 227 times more Fat, 76 times more Saturated Fat, 397.5 times more Omega 6, 1.5 times more Carbohydrate, 6 times more Fiber and 13.6 times more Protein than Cooked Shiitake Mushrooms no Salt.
• Both Almonds and Cooked Shiitake Mushrooms no Salt have similar amounts of Sugars per 5 oz.
• Both Almonds as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.