Comparing Nutrients in 5 ounces Roasted Almonds VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Roasted Almonds	Oyster Mushrooms	Recommended Dietary Allowance
Energy	29.2% 848kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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	23% 29.8g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	% 1.57g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 0g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	53% 29.7g	8.38% 4.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	9.1% 0.11mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	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% 0mg	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	226% 34mg	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

	Roasted Almonds	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	38% 380mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Oyster Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds 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 Roasted Almonds vs Oyster Mushrooms:

• 5 ounces of Roasted Almonds have 3.4 times more Vitamin B2, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin E than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B3, 4 times more Vitamin B5 and more Vitamin D than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin D
• 5 ounces of Oyster Mushrooms have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds 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 Roasted Almonds vs Oyster Mushrooms:

• 5 ounces of Roasted Almonds have 89.3 times more Calcium, 4.5 times more Copper, 2.8 times more Iron, 15.5 times more Magnesium, 19.8 times more Manganese, 3.9 times more Phosphorus, 1.7 times more Potassium and 4.3 times more Zinc than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 1.3 times more Selenium and 37 times more Water than Dry Roasted Almonds.
• 5 ounces of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 18.1 times more Energy, 128.1 times more Fat, 66 times more Saturated Fat, 105.2 times more Omega 6, 3.4 times more Carbohydrate, 4.4 times more Sugars, 4.7 times more Fiber and 6.3 times more Protein than Oyster Mushrooms.
• 5 ounces of Oyster Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Raw Oyster Mushrooms provide inadequate amounts of Omega 3 in five ounces.