Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Canned Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Mushrooms	25%	9%	66%

Macro Nutrients

	Oil Roasted Almonds	Canned Mushrooms	Recommended Dietary Allowance
Energy	29.7% 860kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	5.55% 7.2g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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% 0g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	53.7% 30g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.65% 0.086mg	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	9.57% 38.3μg	4.25% 17μg	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	1.9% 11.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	245% 37mg	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

	Oil Roasted Almonds	Canned Mushrooms	Recommended Dietary Allowance
Calcium	41.2% 412mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	37% 0.33mg	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	65.2% 5.2mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	5.3% 0.12mg	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	94% 661mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	5.38% 183mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Canned Mushrooms:

• Oil Roasted Almonds have 37.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 2597 times more Vitamin E than Canned Mushrooms, Solids.
• While Canned Mushrooms, Solids contain 3.5 times more Vitamin B5 and more Vitamin D than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned Mushrooms, Solids have similar amounts of Vitamin B1 per 5 oz.
• Both Oil Roasted Almonds as well as Canned Mushrooms, Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Canned Mushrooms:

• Oil Roasted Almonds have 26.5 times more Calcium, 4.1 times more Copper, 4.7 times more Iron, 18.3 times more Magnesium, 28.6 times more Manganese, 7.1 times more Phosphorus, 5.4 times more Potassium and 4.3 times more Zinc than Canned Mushrooms, Solids.
• While Canned Mushrooms, Solids contain 425 times more Sodium and 32.5 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned Mushrooms, Solids have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Almonds have 24.3 times more Energy, 190.2 times more Fat, 110.7 times more Saturated Fat, 121.8 times more Omega 6, 3.5 times more Carbohydrate, 1.9 times more Sugars, 4.4 times more Fiber and 11.4 times more Protein than Canned Mushrooms, Solids.
• Both Oil Roasted Almonds as well as Canned Mushrooms, Solids have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.