Comparing Nutrients in 7 ounces Enoki Mushrooms VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Enoki Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	27% 35g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	12.5% 9.03g	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	% 0.44g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.7g	g per day for Men 19-50 years
Fiber	14% 5.36g	55% 21g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	82.7% 25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	13.4% 53.6μg	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	1.65% 9.92IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	344% 51.5mg	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

	Enoki Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	211% 1.9mg	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	28.5% 2.3mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	212% 4.9mg	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	29.8% 208mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Enoki Mushrooms versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enoki Mushrooms vs Oil Roasted Almonds:

• 7 ounces of Enoki Mushrooms have 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.
• While 7 oz of Oil Roasted Almonds contain 3.9 times more Vitamin B2 and 2597 times more Vitamin E than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Oil Roasted Almonds provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin E
• Both Raw Enoki Mushrooms as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Enoki Mushrooms vs Oil Roasted Almonds:

• 7 ounces of Enoki Mushrooms have 31.6 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 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 Raw Enoki Mushrooms.
• 7 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Enoki Mushrooms have more Omega 3 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 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 Raw Enoki Mushrooms.
• 7 ounces of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3