Comparing Nutrients in 5 ounces Almonds VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Almonds	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	28.3% 821kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.15% 0.2g	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	82% 107g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	4.32% 3.13g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	53.5% 30g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried 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	35.4% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	621% 31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	105% 1.37mg	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	57.8% 231μg	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	5.5% 4.96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	36.4% 218IU	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	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	38% 381mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	813% 7.32mg	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	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	72.5% 1.67mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	64% 2174mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	119% 65.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.36% 13.5g	3700g per day for Men 19-50 years

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

• Almonds have more Vitamin E than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 1.5 times more Vitamin B1, 3.9 times more Vitamin B3, 46.5 times more Vitamin B5, 7 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and more Vitamin D than Almonds.
• Both Almonds and Dried Shiitake Mushrooms have similar amounts of Vitamin B2 per 5 oz.
• Both Almonds as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 5 oz.

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

• Almonds have 24.5 times more Calcium, 2.2 times more Iron, 2 times more Magnesium, 1.9 times more Manganese and 1.6 times more Phosphorus than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 5 times more Copper, 2.1 times more Potassium, 11.2 times more Selenium and 2.5 times more Zinc than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2 times more Energy, 50.4 times more Fat, 16.9 times more Saturated Fat, 89.3 times more Omega 6, 2 times more Sugars and 2.2 times more Protein than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 3.5 times more Carbohydrate than Almonds.
• Both Almonds and Dried Shiitake Mushrooms have similar amounts of Fiber per 5 oz.
• Both Almonds as well as Dried Shiitake Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.