Comparing Nutrients in 7 ounces White Mushrooms VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	White Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.98% 6.47g	27% 35g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	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	0.47% 0.34g	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	% 2.94g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.7g	g per day for Men 19-50 years
Fiber	5.22% 2g	55% 21g	38g per day for Men 19-50 years
Protein	11% 6.13g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Oil 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	13.4% 0.16mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	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	16% 0.21mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	60% 18μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.63% 4.17mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.3% 14IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	344% 51.5mg	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

	White Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	12.4% 0.99mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	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	24.4% 171mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.96% 183g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Raw White Mushrooms have 6.6 times more Vitamin B5, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Vitamin B2, 1.6 times more Vitamin B9 and 2597 times more Vitamin E than Raw White Mushrooms.
• Both Raw White Mushrooms and Oil Roasted Almonds have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 7 oz.
• Both Raw White Mushrooms as well as Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K in 7 oz.

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

• Raw White Mushrooms have 2.3 times more Selenium and 33 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 97 times more Calcium, 3 times more Copper, 7.4 times more Iron, 30.4 times more Magnesium, 52.3 times more Manganese, 5.4 times more Phosphorus, 2.2 times more Potassium and 5.9 times more Zinc than Raw White Mushrooms.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds contain 27.6 times more Energy, 162.3 times more Fat, 84.2 times more Saturated Fat, 84.5 times more Omega 6, 5.4 times more Carbohydrate, 2.3 times more Sugars, 10.5 times more Fiber and 6.9 times more Protein than Raw White Mushrooms.
• Both Raw White Mushrooms as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.