Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Oil Roasted Almonds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	41.5% 1205kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	6.56% 8.53g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	4.7% 3.4g	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	NA	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	75.2% 42g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	74.8% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	83.3% 25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	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	0.99% 5.95IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	344% 51.5mg	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

	Oil Roasted Almonds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	57.7% 577mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	110% 0.99mg	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	91% 7.3mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	12.3% 0.28mg	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	132% 925mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Brown Mushrooms, Italian, Or Crimini per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Brown Mushrooms, Italian, Or Crimini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Brown Mushrooms, Italian, Or Crimini:

• 7 ounces of Oil Roasted Almonds have 1.6 times more Vitamin B2 and 2597 times more Vitamin E than Brown Mushrooms, Italian, Or Crimini.
• While 7 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 6.6 times more Vitamin B5 and more Vitamin B12 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• 7 ounces of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Brown Mushrooms, Italian, Or Crimini:

• 7 ounces of Oil Roasted Almonds have 16.2 times more Calcium, 1.9 times more Copper, 9.2 times more Iron, 30.4 times more Magnesium, 17.3 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium and 2.8 times more Zinc than Brown Mushrooms, Italian, Or Crimini.
• While 7 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 6.3 times more Selenium and 32.9 times more Water than Oil Roasted Almonds.
• 7 ounces of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 27.6 times more Energy, 551.7 times more Fat, 300.6 times more Saturated Fat, 338 times more Omega 6, 4.1 times more Carbohydrate, 2.6 times more Sugars, 17.5 times more Fiber and 8.5 times more Protein than Brown Mushrooms, Italian, Or Crimini.
• 7 ounces of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Oil Roasted Almonds as well as Raw Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 3 in seven ounces.