Comparing Nutrients in 100 grams Stir-Fried White Mushrooms VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Almond paste	8%	52%	40%

Macro Nutrients

	Stir-Fried White Mushrooms	Almond paste	Recommended Dietary Allowance
Energy	0.9% 26kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	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	3.1% 4.04g	36.8% 48g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	6.4% 3.58g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	8% 0.096mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	2.77% 0.036mg	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	5% 20μg	18.3% 73μg	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	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.33% 8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Stir-Fried White Mushrooms	Almond paste	Recommended Dietary Allowance
Calcium	0.4% 4mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	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	3.13% 0.25mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	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	15% 105mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	11.6% 396mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	2.46% 91g	0.38% 14g	3700g per day for Men 19-50 years

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

• Stir-Fried White Mushrooms have 2.8 times more Vitamin B3, 12.8 times more Vitamin B5 and more Vitamin D than Almond paste.
• While Almond paste contains 3.7 times more Vitamin B9 and more Vitamin E than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Almond paste have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 100 g.
• Both Stir-Fried White Mushrooms as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 100 g.

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

• Stir-Fried White Mushrooms have 1.3 times more Potassium, 3.3 times more Selenium and 6.5 times more Water than Almond paste.
• While Almond paste contains 43 times more Calcium, 1.6 times more Copper, 6.4 times more Iron, 11.8 times more Magnesium, 18.2 times more Manganese, 2.5 times more Phosphorus and 2.6 times more Zinc than Stir-Fried White Mushrooms.

Comparison of macro-nutrients per 100 grams:

• Almond paste contains 17.6 times more Energy, 84.1 times more Fat, 65.7 times more Saturated Fat, more Omega 3, 34.9 times more Omega 6, 11.8 times more Carbohydrate, more Sugars, 2.7 times more Fiber and 2.5 times more Protein than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.