Comparing Nutrients in 100 grams Almonds VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Almonds	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	20% 579kcal	10.2% 296kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	58% 75.4g	130g per day for Men 19-50 years
Sugars	6% 4.35g	3.05% 2.2g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	37.8% 21g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	438% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	74.2% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	40.8% 163μg	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	3.9% 3.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25.7% 154IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	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

	Almonds	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	27% 269mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	574% 5.17mg	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	46.4% 3.7mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	51% 1.18mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	84% 46μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	69.6% 7.66mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.26% 9.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Dried Shiitake Mushrooms:

• Almonds have more Vitamin E than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 1.5 times more Vitamin B1, 3.9 times more Vitamin B3, 46.5 times more Vitamin B5, 7 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C and more Vitamin D than Almonds.
• Both Almonds and Dried Shiitake Mushrooms have similar amounts of Vitamin B2 per 100 g.
• Both Almonds as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 100 g.

Comparing minerals per 100 grams for Almonds vs Dried Shiitake Mushrooms:

• Almonds have 24.5 times more Calcium, 2.2 times more Iron, 2 times more Magnesium, 1.9 times more Manganese and 1.6 times more Phosphorus than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 5 times more Copper, 2.1 times more Potassium, 11.2 times more Selenium and 2.5 times more Zinc than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 2 times more Energy, 50.4 times more Fat, 16.9 times more Saturated Fat, 89.3 times more Omega 6, 2 times more Sugars and 2.2 times more Protein than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 3.5 times more Carbohydrate than Almonds.
• Both Almonds and Dried Shiitake Mushrooms have similar amounts of Fiber per 100 g.
• Both Almonds as well as Dried Shiitake Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.