Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Oil Roasted Almonds	Portabella Mushrooms	Recommended Dietary Allowance
Energy	29.7% 860kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	1.23% 0.21g	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	4.2% 5.5g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	4.9% 3.54g	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	0.96% 0.69g	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	% 2.85g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 0g	g per day for Men 19-50 years
Fiber	39% 15g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	53.7% 30g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Portabella 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	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	16% 0.21mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	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	2.36% 14IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	245% 37mg	0.19% 0.028mg	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	Portabella Mushrooms	Recommended Dietary Allowance
Calcium	41.2% 412mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	45% 0.41mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	NA	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	4.25% 0.098mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.56% 132g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Oil Roasted Almonds have 1.6 times more Vitamin B1, 6 times more Vitamin B2 and 1298.5 times more Vitamin E than Portabella Mushrooms.
• While 5 oz of Raw Portabella Mushrooms contain 5 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin B12 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Portabella Mushrooms provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• 5 ounces of Portabella Mushrooms have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Raw Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Oil Roasted Almonds have 97 times more Calcium, 3.3 times more Copper, 11.9 times more Iron, 35.7 times more Manganese, 4.3 times more Phosphorus, 1.9 times more Potassium and 5.8 times more Zinc than Portabella Mushrooms.
• While 5 oz of Raw Portabella Mushrooms contain 4.5 times more Selenium and 33.2 times more Water than Oil Roasted Almonds.
• 5 ounces of Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 27.6 times more Energy, 157.6 times more Fat, 420.8 times more Saturated Fat, 91.3 times more Omega 6, 4.6 times more Carbohydrate, 1.8 times more Sugars, 8.1 times more Fiber and 10.1 times more Protein than Portabella Mushrooms.
• 5 ounces of Portabella Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Oil Roasted Almonds as well as Raw Portabella Mushrooms provide inadequate amounts of Omega 3 in five ounces.