Comparing Nutrients in 100 grams White Mushrooms VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Almond paste	8%	52%	40%

Macro Nutrients

	White Mushrooms	Almond paste	Recommended Dietary Allowance
Energy	0.76% 22kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.5% 3.26g	36.8% 48g	130g per day for Men 19-50 years
Sugars	2.73% 1.98g	50% 36.3g	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	0.23% 0.17g	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	% 1.48g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	16% 9g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.75% 0.081mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	30.2% 9.07μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.25% 17μg	18.3% 73μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.67% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.33% 2.1mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.17% 7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.067% 0.01mg	90% 13.5mg	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

	White Mushrooms	Almond paste	Recommended Dietary Allowance
Calcium	0.3% 3mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	50.4% 0.45mg	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	6.25% 0.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	37.2% 0.86mg	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	12.3% 86mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	9.35% 318mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of White Mushrooms vs Almond paste:

• Raw White Mushrooms have 2.5 times more Vitamin B3, 13.3 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin B12, 21 times more Vitamin C and more Vitamin D than Almond paste.
• While Almond paste contains 4.3 times more Vitamin B9 and 1354 times more Vitamin E than Raw White Mushrooms.
• Both Raw White Mushrooms and Almond paste have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
• Both Raw White Mushrooms as well as Almond paste have insufficient amounts of Vitamin A and Vitamin K in 100 g.

Comparing minerals per 100 grams for White Mushrooms vs Almond paste:

• Raw White Mushrooms have 2.2 times more Selenium and 6.6 times more Water than Almond paste.
• While Almond paste contains 57.3 times more Calcium, 1.4 times more Copper, 3.2 times more Iron, 14.4 times more Magnesium, 18.2 times more Manganese, 3 times more Phosphorus and 2.8 times more Zinc than Raw White Mushrooms.
• Both Raw White Mushrooms and Almond paste have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almond paste contains 20.8 times more Energy, 81.6 times more Fat, 52.6 times more Saturated Fat, more Omega 3, 34.9 times more Omega 6, 14.7 times more Carbohydrate, 18.3 times more Sugars, 4.8 times more Fiber and 2.9 times more Protein than Raw White Mushrooms.
• Both Raw White Mushrooms as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.