Comparing Nutrients in 7 ounces Microwaved White Mushrooms VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Microwaved White Mushrooms	Roasted Almonds	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.22% 12g	32% 41.7g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	% 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	14% 7.76g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.8% 0.86mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.8% 3.9mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	27.3% 109μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.64% 22IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	316% 47.4mg	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

	Microwaved White Mushrooms	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	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	8.2% 0.65mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	5.52% 0.13mg	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	36% 252mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.75% 176g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved White Mushrooms VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Microwaved White 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 Microwaved White Mushrooms vs Roasted Almonds:

• 7 ounces of Microwaved White Mushrooms have 1.5 times more Vitamin B3 and 6.1 times more Vitamin B5 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 2.8 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin E than Microwaved White Mushrooms.
• 7 ounces of Microwaved White Mushrooms have insufficient amounts of Vitamin E
• Both Microwaved White Mushrooms as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Microwaved White Mushrooms vs Roasted Almonds:

• 7 ounces of Microwaved White Mushrooms have 9 times more Selenium and 36.7 times more Water than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 44.7 times more Calcium, 3 times more Copper, 11.3 times more Iron, 19.9 times more Magnesium, 34.9 times more Manganese, 3.7 times more Phosphorus, 1.5 times more Potassium and 4.5 times more Zinc than Microwaved White Mushrooms.
• 7 ounces of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Almonds contain 17.1 times more Energy, 114.2 times more Fat, 68.2 times more Saturated Fat, 46.2 times more Omega 6, 3.5 times more Carbohydrate, more Sugars, 4.4 times more Fiber and 5.4 times more Protein than Microwaved White Mushrooms.
• 7 ounces of Microwaved White Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Microwaved White Mushrooms as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.