Comparing Nutrients in 100 grams Oil Roasted Almonds VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Oil Roasted Almonds	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	21% 607kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	4.07% 5.3g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	3.23% 2.34g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	38% 21.2g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled 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	7.67% 0.092mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	7.3% 0.095mg	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	6.75% 27μg	4.5% 18μg	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	4.44% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.33% 8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	173% 26mg	0.067% 0.01mg	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	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	29% 291mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	56% 0.5mg	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% 3.68mg	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	5% 0.12mg	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	66.6% 466mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	2.46% 91g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 2597 times more Vitamin E than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 9.4 times more Vitamin B5, more Vitamin C and more Vitamin D than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled and Drained White Mushrooms have similar amounts of Vitamin B3 per 100 g.
• Both Oil Roasted Almonds as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 100 g.

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

• Oil Roasted Almonds have 48.5 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 22.8 times more Magnesium, 21.4 times more Manganese, 5.4 times more Phosphorus, 2 times more Potassium and 3.5 times more Zinc than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 2.9 times more Selenium and 32.5 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds have 21.7 times more Energy, 117.4 times more Fat, 69 times more Saturated Fat, 75.5 times more Omega 6, 3.3 times more Carbohydrate, 1.9 times more Sugars, 4.8 times more Fiber and 9.8 times more Protein than Boiled and Drained White Mushrooms.
• Both Oil Roasted Almonds as well as Boiled and Drained White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.