Comparing Nutrients in 7 ounces Shiitake Mushrooms VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Shiitake Mushrooms	Roasted Almonds	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	NA	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	151% 25.7g	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	32% 41.7g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.43g	g per day for Men 19-50 years
Fiber	13% 4.96g	57% 21.6g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Roasted 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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Shiitake Mushrooms VS Roasted Almonds per 7 oz

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

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

• 7 ounces of Shiitake Mushrooms have 4.7 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin D than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 5.1 times more Vitamin B1, 5.5 times more Vitamin B2 and 4.2 times more Vitamin B9 than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Roasted Almonds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin D

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

• 7 ounces of Shiitake Mushrooms have 2.9 times more Selenium and 37.2 times more Water than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 134 times more Calcium, 7.7 times more Copper, 9.1 times more Iron, 14 times more Magnesium, 9.7 times more Manganese, 4.2 times more Phosphorus, 2.3 times more Potassium and 3.2 times more Zinc than Raw Shiitake Mushrooms.
• 7 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Almonds contain 17.6 times more Energy, 107.2 times more Fat, 3.1 times more Carbohydrate, 2 times more Sugars, 4.4 times more Fiber and 9.4 times more Protein than Raw Shiitake Mushrooms.
• 7 ounces of Shiitake Mushrooms provide inadequate amounts of Energy