Comparing Nutrients in 7 ounces UV Exposed White Mushroom VS Almonds

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
Almonds	14%	72%	14%

Macro Nutrients

	UV Exposed White Mushroom	Almonds	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.98% 6.47g	33% 42.8g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	12% 8.63g	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	0.47% 0.34g	0.3% 0.22g	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	% 2.94g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.84g	g per day for Men 19-50 years
Fiber	5.22% 2g	65.3% 25g	38g per day for Men 19-50 years
Protein	11% 6.13g	75% 42g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	22% 87.3μg	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	4.63% 4.17mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	346% 2076IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	339% 51mg	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

	UV Exposed White Mushroom	Almonds	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	227% 2.05mg	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	12.4% 0.99mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.4% 171mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.96% 183g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of UV Exposed White Mushroom vs Almonds:

• Raw White Mushroom Exposed to UV has 3.2 times more Vitamin B5, more Vitamin C and more Vitamin D than Almonds.
• While Almonds contain 2.5 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 2563 times more Vitamin E than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Raw White Mushroom Exposed to UV as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for UV Exposed White Mushroom vs Almonds:

• Raw White Mushroom Exposed to UV has 2.3 times more Selenium and 21 times more Water than Almonds.
• While Almonds contain 89.7 times more Calcium, 3.2 times more Copper, 7.4 times more Iron, 30 times more Magnesium, 46.4 times more Manganese, 5.6 times more Phosphorus, 2.3 times more Potassium and 6 times more Zinc than Raw White Mushroom Exposed to UV.

Comparison of macro-nutrients per 7 ounces:

• Almonds contain 26.3 times more Energy, 146.9 times more Fat, 76 times more Saturated Fat, 77 times more Omega 6, 6.6 times more Carbohydrate, 2.2 times more Sugars, 12.5 times more Fiber and 6.8 times more Protein than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.