Comparing Nutrients in 5 ounces Roasted Almonds VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Roasted Almonds	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	29.2% 848kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	1.5% 0.25g	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	5.77% 7.5g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	4.58% 3.3g	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	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	53% 29.7g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	8.62% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	39.5% 6.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	61.2% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	6.38% 25.5μg	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	6.3% 5.67mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.9% 11.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	226% 34mg	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

	Roasted Almonds	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	38% 380mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	79.4% 0.71mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	7.1% 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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	30.7% 17μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Boiled White Mushrooms:

• Dry Roasted Almonds have 4 times more Vitamin B2, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9 and 2390 times more Vitamin E than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 6.7 times more Vitamin B5, more Vitamin C and more Vitamin D than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained White Mushrooms have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Dry Roasted Almonds as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Boiled White Mushrooms:

• Dry Roasted Almonds have 44.7 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 23.3 times more Magnesium, 19.4 times more Manganese, 5.4 times more Phosphorus, 2 times more Potassium and 3.8 times more Zinc than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 6 times more Selenium and 37.8 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 21.4 times more Energy, 111.8 times more Fat, 67.1 times more Saturated Fat, 72.3 times more Omega 6, 4 times more Carbohydrate, 2.1 times more Sugars, 5 times more Fiber and 9.7 times more Protein than Boiled and Drained White Mushrooms.
• Both Dry Roasted Almonds as well as Boiled and Drained White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.