Comparing Nutrients in 7 ounces Shiitake Mushrooms VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Shiitake Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	NA	26% 8.35g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	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	% 4.72g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.7g	g per day for Men 19-50 years
Fiber	13% 4.96g	55% 21g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Shiitake 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	2.5% 0.03mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	18% 0.23mg	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	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	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	10% 0.81mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	31.8% 222mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	40.8% 1387mg	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	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.15% 5.56g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Shiitake 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 Shiitake Mushrooms vs Oil Roasted Almonds:

• 7 ounces of Shiitake Mushrooms have 6.6 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin D than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 6.1 times more Vitamin B1, 3.6 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Oil 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 Oil Roasted Almonds have insufficient amounts of Vitamin D

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

• 7 ounces of Shiitake Mushrooms have 1.4 times more Selenium and 32.1 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 145.5 times more Calcium, 6.7 times more Copper, 9 times more Iron, 13.7 times more Magnesium, 10.7 times more Manganese, 4.2 times more Phosphorus, 2.3 times more Potassium and 3 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 Oil Roasted Almonds contain 17.9 times more Energy, 112.6 times more Fat, 2.6 times more Carbohydrate, 1.9 times more Sugars, 4.2 times more Fiber and 9.5 times more Protein than Raw Shiitake Mushrooms.
• 7 ounces of Shiitake Mushrooms provide inadequate amounts of Energy