Comparing Nutrients in 7 ounces Almonds VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Almonds	Oyster Mushrooms	Recommended Dietary Allowance
Energy	39.6% 1149kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	9.3% 12g	130g per day for Men 19-50 years
Sugars	12% 8.63g	3.04% 2.2g	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	0.3% 0.22g	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	% 0.34g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0g	g per day for Men 19-50 years
Fiber	65.3% 25g	12% 4.56g	38g per day for Men 19-50 years
Protein	75% 42g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	46.6% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	19% 75.4μg	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	0% 0IU	9.6% 57.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	0% 0mg	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

	Almonds	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	53.4% 534mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	54% 0.48mg	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	92% 7.36mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	9.75% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	4.8% 177g	3700g per day for Men 19-50 years

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

• Almonds have 1.6 times more Vitamin B1, 3.3 times more Vitamin B2, 1.2 times more Vitamin B6, 8.1 times more Vitamin B7 and more Vitamin E than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 1.4 times more Vitamin B3, 2.7 times more Vitamin B5 and more Vitamin D than Almonds.
• Both Almonds and Raw Oyster Mushrooms have similar amounts of Vitamin B9 per 7 oz.
• Both Almonds as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Oyster Mushrooms:

• Almonds have 89.7 times more Calcium, 4.2 times more Copper, 2.8 times more Iron, 15 times more Magnesium, 19.3 times more Manganese, 4 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Selenium and 4.1 times more Zinc than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 18 times more Sodium and 20.2 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 17.5 times more Energy, 121.8 times more Fat, 61.3 times more Saturated Fat, 100.2 times more Omega 6, 3.5 times more Carbohydrate, 3.9 times more Sugars, 5.4 times more Fiber and 6.4 times more Protein than Raw Oyster Mushrooms.
• Both Almonds as well as Raw Oyster Mushrooms have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.