Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Oil Roasted Almonds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	41.5% 1205kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.4% 0.13g	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	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	6.78% 8.8g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	6.2% 4.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 0g	g per day for Men 19-50 years
Fiber	55% 21g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	75.2% 42g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Grilled Portabella Mushrooms	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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	77.6% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	73.4% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	9.43% 37.7μg	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	4.63% 27.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	344% 51.5mg	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

	Oil Roasted Almonds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	57.7% 577mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	85.8% 0.77mg	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	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	5.8% 0.13mg	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	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	25.5% 867mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	79% 43.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	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	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Grilled Portabella Mushrooms per 7 oz

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

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

• 7 ounces of Oil Roasted Almonds have 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B9 and more Vitamin E than Grilled Portabella Mushrooms.
• While 7 oz of Grilled Portabella Mushrooms contain 1.7 times more Vitamin B3, 5.5 times more Vitamin B5 and more Vitamin D than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Grilled Portabella Mushrooms provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin D
• 7 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in seven ounces.

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

• 7 ounces of Oil Roasted Almonds have 97 times more Calcium, 2.5 times more Copper, 9.2 times more Iron, 21.1 times more Magnesium, 36.7 times more Manganese, 3.5 times more Phosphorus, 1.6 times more Potassium and 4.7 times more Zinc than Grilled Portabella Mushrooms.
• While 7 oz of Grilled Portabella Mushrooms contain 5.3 times more Selenium and 32.4 times more Water than Oil Roasted Almonds.
• 7 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 20.9 times more Energy, 95.1 times more Fat, 65.8 times more Saturated Fat, 58.3 times more Omega 6, 4 times more Carbohydrate, 2 times more Sugars, 4.8 times more Fiber and 6.5 times more Protein than Grilled Portabella Mushrooms.
• 7 ounces of Grilled Portabella Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Oil Roasted Almonds as well as Grilled Portabella Mushrooms provide inadequate amounts of Omega 3 in seven ounces.