Comparing Nutrients in 7 ounces Shiitake Mushrooms VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Shiitake Mushrooms	Almonds	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	144% 24.5g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	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% 0g	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	% 4.72g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.84g	g per day for Men 19-50 years
Fiber	13% 4.96g	65.3% 25g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Almonds	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	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	44.7% 0.58mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	40% 12μg	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.45% 25.8μg	22% 87.3μg	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% 0mg	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	339% 51mg	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	Almonds	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	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	10% 0.81mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	31.8% 222mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 3.2 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin D than Almonds.
• While Almonds contain 13.7 times more Vitamin B1, 5.2 times more Vitamin B2, 9.4 times more Vitamin B7 and 3.4 times more Vitamin B9 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Almonds have similar amounts of Vitamin B3 per 7 oz.

Comparing minerals per 7 ounces for Shiitake Mushrooms vs Almonds:

• Raw Shiitake Mushrooms have 1.4 times more Selenium and 20.3 times more Water than Almonds.
• While Almonds contain 134.5 times more Calcium, 7.3 times more Copper, 9 times more Iron, 13.5 times more Magnesium, 9.5 times more Manganese, 4.3 times more Phosphorus, 2.4 times more Potassium and 3 times more Zinc than Raw Shiitake Mushrooms.

Comparison of macro-nutrients per 7 ounces:

• Almonds contain 17 times more Energy, 101.9 times more Fat, 3.2 times more Carbohydrate, 1.8 times more Sugars, 5 times more Fiber and 9.4 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.