Comparing Nutrients in 7 ounces Oil Roasted Almonds VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Oil Roasted Almonds	White Mushrooms	Recommended Dietary Allowance
Energy	41.5% 1205kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.31% 0.099g	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	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	27% 35g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	5.4% 3.93g	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	0.47% 0.34g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 0g	g per day for Men 19-50 years
Fiber	55% 21g	5.22% 2g	38g per day for Men 19-50 years
Protein	75.2% 42g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	15.2% 0.18mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	44.7% 7.16mg	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% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	60% 18μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.63% 4.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.3% 14IU	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	White Mushrooms	Recommended Dietary Allowance
Calcium	57.7% 577mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	70% 0.63mg	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	12.4% 0.99mg	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	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	132% 925mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.96% 183g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oil Roasted Almonds have 1.9 times more Vitamin B2, 1.6 times more Vitamin B9 and 2597 times more Vitamin E than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 6.6 times more Vitamin B5 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and White Mushrooms provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 7 ounces of White Mushrooms have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Oil Roasted Almonds have 97 times more Calcium, 3 times more Copper, 7.4 times more Iron, 30.4 times more Magnesium, 52.3 times more Manganese, 5.4 times more Phosphorus, 2.2 times more Potassium and 5.9 times more Zinc than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 2.3 times more Selenium and 33 times more Water than Oil Roasted Almonds.
• 7 ounces of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 27.6 times more Energy, 162.3 times more Fat, 84.2 times more Saturated Fat, 84.5 times more Omega 6, 5.4 times more Carbohydrate, 2.3 times more Sugars, 10.5 times more Fiber and 6.9 times more Protein than White Mushrooms.
• 7 ounces of White Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Oil Roasted Almonds as well as Raw White Mushrooms provide inadequate amounts of Omega 3 in seven ounces.