Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Oil Roasted Almonds	Enoki Mushrooms	Recommended Dietary Allowance
Energy	29.7% 860kcal	1.8% 52.4kcal	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	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.68% 0.12g	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	8.5% 11g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	0.43% 0.31g	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	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	% 0.057g	% 0.31g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 0g	g per day for Men 19-50 years
Fiber	39% 15g	10% 3.83g	38g per day for Men 19-50 years
Protein	53.7% 30g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	62.3% 9.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	59% 17.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.57% 38.3μg	17% 68μg	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	1.2% 7.1IU	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	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	41.2% 412mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	17% 0.15mg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	4.62% 0.11mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	15% 509mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Enoki Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Enoki Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oil Roasted Almonds have 3.9 times more Vitamin B2 and 2597 times more Vitamin E than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 2.4 times more Vitamin B1, 1.9 times more Vitamin B3, 5.9 times more Vitamin B5 and 1.8 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Enoki Mushrooms provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Enoki Mushrooms have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Oil Roasted Almonds have more Calcium, 8.9 times more Copper, 3.2 times more Iron, 17.1 times more Magnesium, 32.8 times more Manganese, 4.4 times more Phosphorus, 1.9 times more Potassium, 1.9 times more Selenium and 4.7 times more Zinc than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain 31.6 times more Water than Oil Roasted Almonds.
• 5 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 16.4 times more Energy, 190.2 times more Fat, 155.9 times more Saturated Fat, 164.9 times more Omega 6, 2.3 times more Carbohydrate, 20.7 times more Sugars, 3.9 times more Fiber and 8 times more Protein than Enoki Mushrooms.
• While 5 oz of Raw Enoki Mushrooms contain more Omega 3 than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 5 ounces of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6