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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Roasted Almonds	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	41% 1187kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.25% 0.079g	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	1.87% 0.32g	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	6.17% 8g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 0g	g per day for Men 19-50 years
Fiber	57% 21.6g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Stir-Fried White 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% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	49.5% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	57.5% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	6.4% 0.083mg	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	9.92% 39.7μg	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	2.65% 16IU	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 White Mushrooms	Recommended Dietary Allowance
Calcium	53% 532mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	64% 0.58mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	4.06% 0.093mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	50% 27.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.9% 181g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 2.6 times more Vitamin B2, 3.2 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin E than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 4.5 times more Vitamin B5 and more Vitamin D than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Stir-Fried White Mushrooms have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Dry Roasted Almonds as well as Stir-Fried White 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 White Mushrooms:

• Dry Roasted Almonds have 67 times more Calcium, 3.8 times more Copper, 14.9 times more Iron, 25.4 times more Magnesium, 47.5 times more Manganese, 4.5 times more Phosphorus, 1.8 times more Potassium and 5.8 times more Zinc than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 7 times more Selenium and 37.8 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 23 times more Energy, 159.2 times more Fat, 102.3 times more Saturated Fat, 80.9 times more Omega 6, 5.2 times more Carbohydrate, more Sugars, 6.1 times more Fiber and 5.9 times more Protein than Stir-Fried White Mushrooms.
• Both Dry Roasted Almonds as well as Stir-Fried White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.