Comparing Nutrients in 7 ounces Shiitake Mushrooms VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Almond paste	8%	52%	40%

Macro Nutrients

	Shiitake Mushrooms	Almond paste	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	NA	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	NA	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	NA	65% 11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	73% 95g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	99% 72g	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	NA	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	% 4.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	25% 9.53g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	40% 12μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.45% 25.8μg	36.2% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.95% 35.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Almond paste	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	100% 0.9mg	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	10% 0.81mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	74% 1.7mg	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	31.8% 222mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Shiitake Mushrooms VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Shiitake Mushrooms versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Shiitake Mushrooms vs Almond paste:

• 7 ounces of Shiitake Mushrooms have 2.7 times more Vitamin B3, 13.3 times more Vitamin B5, 8.1 times more Vitamin B6 and more Vitamin D than Almond paste.
• While 7 oz of Almond paste contain 5.5 times more Vitamin B1, 1.9 times more Vitamin B2 and 5.6 times more Vitamin B9 than Raw Shiitake Mushrooms.
• 7 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1
• 7 ounces of Almond paste have insufficient amounts of Vitamin D

Comparing minerals per 7 ounces for Shiitake Mushrooms vs Almond paste:

• 7 ounces of Shiitake Mushrooms have 1.4 times more Selenium and 6.4 times more Water than Almond paste.
• While 7 oz of Almond paste contain 86 times more Calcium, 3.2 times more Copper, 3.9 times more Iron, 6.5 times more Magnesium, 3.7 times more Manganese, 2.3 times more Phosphorus and 1.4 times more Zinc than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Almond paste contain similar levels of Potassium per seven ounces.
• 7 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond paste contain 13.5 times more Energy, 56.6 times more Fat, 7 times more Carbohydrate, 15.2 times more Sugars, 1.9 times more Fiber and 4 times more Protein than Raw Shiitake Mushrooms.
• 7 ounces of Shiitake Mushrooms provide inadequate amounts of Energy