Comparing Nutrients in 7 ounces Roasted Almonds VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Roasted Almonds	Maitake Mushrooms	Recommended Dietary Allowance
Energy	41% 1187kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	10.6% 14g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	5.67% 4.1g	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	0.027% 0.02g	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	% 0.02g	% 3.45g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 0g	g per day for Men 19-50 years
Fiber	57% 21.6g	14% 5.36g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	81.7% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	216% 64.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.3% 109μg	10.4% 41.7μg	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	371% 2229IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	316% 47.4mg	0.13% 0.02mg	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

	Roasted Almonds	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	53% 532mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	55.6% 0.5mg	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	93% 7.4mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	5.1% 0.12mg	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	134% 935mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Maitake Mushrooms per 7 oz

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

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

• 7 ounces of Roasted Almonds have 4.9 times more Vitamin B2, 2.4 times more Vitamin B6, 2.6 times more Vitamin B9 and 2390 times more Vitamin E than Maitake Mushrooms.
• While 7 oz of Raw Maitake Mushrooms contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B3 and more Vitamin D than Dry Roasted Almonds.
• Both Roasted Almonds and Maitake Mushrooms provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin D
• 7 ounces of Maitake Mushrooms have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Maitake Mushrooms:

• 7 ounces of Roasted Almonds have 268 times more Calcium, 4.4 times more Copper, 12.4 times more Iron, 27.9 times more Magnesium, 37.8 times more Manganese, 6.4 times more Phosphorus, 3.5 times more Potassium and 4.4 times more Zinc than Maitake Mushrooms.
• While 7 oz of Raw Maitake Mushrooms contain 37.5 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Maitake Mushrooms contain similar levels of Selenium per seven ounces.
• 7 ounces of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 19.3 times more Energy, 276.5 times more Fat, 136.4 times more Saturated Fat, 143.8 times more Omega 6, 3 times more Carbohydrate, 2.3 times more Sugars, 4 times more Fiber and 10.8 times more Protein than Maitake Mushrooms.
• 7 ounces of Maitake Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Raw Maitake Mushrooms provide inadequate amounts of Omega 3 in seven ounces.