Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Oil Roasted Almonds	Enoki Mushrooms	Recommended Dietary Allowance
Energy	41.5% 1205kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	12% 15.5g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	0.6% 0.44g	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	% 0.079g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 0g	g per day for Men 19-50 years
Fiber	55% 21g	14% 5.36g	38g per day for Men 19-50 years
Protein	75.2% 42g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	82.7% 25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	24% 95μg	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	1.65% 9.92IU	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	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	57.7% 577mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	23.6% 0.21mg	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	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	6.47% 0.15mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Enoki Mushrooms per 7 oz

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

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

• 7 ounces of Oil Roasted Almonds have 3.9 times more Vitamin B2 and 2597 times more Vitamin E than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 2.4 times more Vitamin B1, 1.9 times more Vitamin B3, 5.9 times more Vitamin B5 and 1.8 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Enoki Mushrooms provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Enoki Mushrooms:

• 7 ounces of Oil Roasted Almonds have more Calcium, 8.9 times more Copper, 3.2 times more Iron, 17.1 times more Magnesium, 32.8 times more Manganese, 4.4 times more Phosphorus, 1.9 times more Potassium, 1.9 times more Selenium and 4.7 times more Zinc than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 31.6 times more Water than Oil Roasted Almonds.
• 7 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 16.4 times more Energy, 190.2 times more Fat, 155.9 times more Saturated Fat, 164.9 times more Omega 6, 2.3 times more Carbohydrate, 20.7 times more Sugars, 3.9 times more Fiber and 8 times more Protein than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain more Omega 3 than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6