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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Oil Roasted Almonds	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	41.5% 1205kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.25% 0.079g	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	6.17% 8g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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% 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	% 0g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 0g	g per day for Men 19-50 years
Fiber	55% 21g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	75.2% 42g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Oil 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	15.2% 0.18mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	49.5% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	57.5% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	13.4% 53.6μg	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	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	57.7% 577mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	5.2% 22mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	50% 27.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Stir-Fried 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 Stir-Fried White Mushrooms:

• 7 ounces of Oil Roasted Almonds have 1.7 times more Vitamin B2, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin E than Stir-Fried White Mushrooms.
• While 7 oz of Stir-Fried White Mushrooms contain 6.3 times more Vitamin B5 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Stir-Fried White Mushrooms provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Stir-Fried White Mushrooms have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Oil Roasted Almonds have 72.8 times more Calcium, 3.3 times more Copper, 14.7 times more Iron, 24.9 times more Magnesium, 52.3 times more Manganese, 4.4 times more Phosphorus, 1.8 times more Potassium and 5.4 times more Zinc than Stir-Fried White Mushrooms.
• While 7 oz of Stir-Fried White Mushrooms contain 3.4 times more Selenium and 32.5 times more Water than Oil Roasted Almonds.
• 7 ounces of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 23.3 times more Energy, 167.2 times more Fat, 105.2 times more Saturated Fat, 84.5 times more Omega 6, 4.4 times more Carbohydrate, more Sugars, 5.8 times more Fiber and 5.9 times more Protein than Stir-Fried White Mushrooms.
• 7 ounces of Stir-Fried White Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Oil Roasted Almonds as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 in seven ounces.