Comparing Nutrients in 7 ounces Dried Shiitake Mushrooms VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Shiitake Mushrooms	Almonds	Recommended Dietary Allowance
Energy	20.3% 587kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	115% 150g	33% 42.8g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	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	NA	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	60% 23g	65.3% 25g	38g per day for Men 19-50 years
Protein	34% 19g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	869% 43.5mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	81% 323μg	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	7.7% 6.95mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	51% 306IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Dried Shiitake Mushrooms	Almonds	Recommended Dietary Allowance
Calcium	2.2% 22mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	1139% 10.2mg	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	42.7% 3.4mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	83.3% 583mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	89.5% 3044mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	138% 15.2mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Shiitake Mushrooms vs Almonds:

• Dried Shiitake Mushrooms have 1.5 times more Vitamin B1, 3.9 times more Vitamin B3, 46.5 times more Vitamin B5, 7 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and more Vitamin D than Almonds.
• While Almonds contain more Vitamin E than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Almonds have similar amounts of Vitamin B2 per 7 oz.
• Both Dried Shiitake Mushrooms as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Dried Shiitake Mushrooms vs Almonds:

• Dried Shiitake Mushrooms have 5 times more Copper, 2.1 times more Potassium, 11.2 times more Selenium and 2.5 times more Zinc than Almonds.
• While Almonds contain 24.5 times more Calcium, 2.2 times more Iron, 2 times more Magnesium, 1.9 times more Manganese and 1.6 times more Phosphorus than Dried Shiitake Mushrooms.

Comparison of macro-nutrients per 7 ounces:

• Dried Shiitake Mushrooms have 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 2 times more Energy, 50.4 times more Fat, 16.9 times more Saturated Fat, 89.3 times more Omega 6, 2 times more Sugars and 2.2 times more Protein than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Almonds have similar amounts of Fiber per 7 oz.
• Both Dried Shiitake Mushrooms as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.