Comparing Nutrients in 7 ounces Roasted Almonds VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Roasted Almonds	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	41% 1187kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.2% 0.064g	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	1.77% 0.3g	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	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	0.82% 0.6g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 0g	g per day for Men 19-50 years
Fiber	57% 21.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Stir-Fried Shiitake 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	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	48% 7.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	26.6% 0.35mg	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	27.3% 109μg	6.95% 27.8μg	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	6.95% 41.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	316% 47.4mg	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

	Roasted Almonds	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	53% 532mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	36% 0.32mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	19.2% 0.44mg	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	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Stir-Fried Shiitake Mushrooms:

• Dry Roasted Almonds have 4.4 times more Vitamin B2, 3.9 times more Vitamin B9 and more Vitamin E than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 1.3 times more Vitamin B1, 4.2 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin D than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Stir-Fried Shiitake Mushrooms have similar amounts of Vitamin B3 per 7 oz.
• Both Dry Roasted Almonds as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Stir-Fried Shiitake Mushrooms:

• Dry Roasted Almonds have 134 times more Calcium, 6.7 times more Copper, 7 times more Iron, 14.7 times more Magnesium, 10 times more Manganese, 4.2 times more Phosphorus, 2.2 times more Potassium and 3.4 times more Zinc than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 3.2 times more Selenium and 36.4 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 15.3 times more Energy, 150.1 times more Fat, 127.9 times more Saturated Fat, 85.2 times more Omega 6, 2.7 times more Carbohydrate, 16.2 times more Sugars, 3 times more Fiber and 6.1 times more Protein than Stir-Fried Shiitake Mushrooms.
• Both Dry Roasted Almonds as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.