Comparing Nutrients in 7 ounces Blanched Almonds VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Blanched Almonds	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	40.4% 1171kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	6.5% 4.72g	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	% 0.06g	% 4.72g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 0g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	13% 4.96g	38g per day for Men 19-50 years
Protein	76% 42.5g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	40% 12μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.95% 35.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	47% 468mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	31.3% 0.28mg	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	81.4% 6.5mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	20% 0.46mg	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	136% 955mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Shiitake Mushrooms per 7 oz

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

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

• 7 ounces of Blanched Almonds have 12.7 times more Vitamin B1, 3.3 times more Vitamin B2 and 3.8 times more Vitamin B9 than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 4.8 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin D than Blanched Almonds.
• Both Blanched Almonds and Shiitake Mushrooms provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin D
• 7 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

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

• 7 ounces of Blanched Almonds have 118 times more Calcium, 7.2 times more Copper, 8 times more Iron, 13.4 times more Magnesium, 8 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Potassium and 2.9 times more Zinc than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 1.8 times more Selenium and 19.9 times more Water than Blanched Almonds.
• 7 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 17.4 times more Energy, 107.2 times more Fat, 2.7 times more Carbohydrate, 1.9 times more Sugars, 4 times more Fiber and 9.6 times more Protein than Shiitake Mushrooms.
• 7 ounces of Shiitake Mushrooms provide inadequate amounts of Energy