Comparing Nutrients in 100 grams White Mushrooms VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	White Mushrooms	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	0.76% 22kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	13% 4.2g	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	0.94% 0.16g	79.5% 13.5g	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	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	2.73% 1.98g	6.28% 4.55g	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	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	% 1.48g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.38g	g per day for Men 19-50 years
Fiber	2.63% 1g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Oil Roasted Almonds	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	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	9.08% 0.12mg	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	6.75% 27μg	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% 0mg	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	173% 26mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.3% 3mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	106% 0.96mg	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	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	107% 2.46mg	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	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	9.35% 318mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of White Mushrooms vs Oil Roasted Almonds:

• Raw White Mushrooms have 6.6 times more Vitamin B5, more Vitamin B12, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Vitamin B2, 1.6 times more Vitamin B9 and 2597 times more Vitamin E than Raw White Mushrooms.
• Both Raw White Mushrooms and Oil Roasted Almonds have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 100 g.
• Both Raw White Mushrooms as well as Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K in 100 g.

Comparing minerals per 100 grams for White Mushrooms vs Oil Roasted Almonds:

• Raw White Mushrooms have 2.3 times more Selenium and 33 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 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 Raw White Mushrooms.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds contain 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 Raw White Mushrooms.
• Both Raw White Mushrooms as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.