Comparing Nutrients in 300 calories Stir-Fried White MushroomsVS Blanched Almonds

Weight per 300 calories

Stir-Fried White Mushrooms

1154g

Blanched Almonds

50.8g

Blanched Almonds have 22.7 times more energy per unit of mass than Stir-Fried White Mushrooms, which is very high in comparison to other foods. Stir-Fried White Mushrooms having very low energy density.

Which food has more nutrients per 300 calories - Stir-Fried White Mushrooms or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Stir-Fried White Mushrooms

43%

48%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Stir-Fried White Mushroomsvs Blanched Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.93%3.8g

Fat

27.5%26.7g

3.8 gvs26.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.44%0.46g

Saturated Fat

6.3%2g

0.46 gvs2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0.13%0.002g

0 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11%1.85g

Omega 6

37%6.3g

1.85 gvs6.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36%46.6g

Carbohydrate

7.3%9.5g

46.6 gvs9.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0%0g

Sugars

3.25%2.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0 gvs2.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

0%0g

≤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]

0 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%0.015g

0 gvs0.015 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%2.27g

0 gvs2.27 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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54.7%20.8g

Fiber

13.2%5.03g

20.8 gvs5.03 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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73.8%41.3g

Protein

19.4%11g

41.3 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Stir-Fried White Mushroomsvs Blanched Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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92%1.1mg

Vitamin B1

8.1%0.097mg

Thiamine

1.1 mgvs0.097 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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411%5.34mg

Vitamin B2

28%0.36mg

Riboflavin

5.34 mgvs0.36 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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288%46mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

46 mgvs1.78 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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335%16.7mg

Vitamin B5

3.2%0.16mg

Pantothenic acid

16.7 mgvs0.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37.3%0.48mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.48 mgvs0.058 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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57.7%231μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

231 μgvs25 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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15.4%92IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

92 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg

Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

0 mgvs12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Stir-Fried White Mushroomsvs Blanched Almonds

4.6%46mg

Calcium

12%120mg

46 mgvs120 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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373%3.36mg

Copper

58%0.52mg

3.36 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36%2.9mg

Iron

21%1.67mg

2.9 mgvs1.67 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.2%127mg

Magnesium

32.4%136mg

127 mgvs136 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23.6%0.54mg

Manganese

40.6%0.93mg

0.54 mgvs0.93 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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173%1212mg

Phosphorus

35%245mg

1212 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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134%4569mg

Potassium

9.86%335mg

4569 mgvs335 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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292%160μg

Selenium

2.96%1.63μg

160 μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.23%138mg

Sodium

0.64%9.66mg

138 mgvs9.66 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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59.8%6.58mg

Zinc

13.7%1.5mg

6.58 mgvs1.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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28.4%1051g

Water

0.062%2.3g

1051 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Stir-Fried White Mushrooms vs Blanched Almonds:

Stir-Fried White Mushrooms have 11.4 times more Vitamin B1, 14.8 times more Vitamin B2, 25.8 times more Vitamin B3, 104.8 times more Vitamin B5, 8.3 times more Vitamin B6, 9.3 times more Vitamin B9 and more Vitamin D than Blanched Almonds.
While Blanched Almonds contain more Vitamin E than Stir-Fried White Mushrooms.
Both Stir-Fried White Mushrooms as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Stir-Fried White Mushrooms vs Blanched Almonds:

Stir-Fried White Mushrooms have 6.4 times more Copper, 1.7 times more Iron, 5 times more Phosphorus, 13.6 times more Potassium, 98.6 times more Selenium, 14.3 times more Sodium, 4.4 times more Zinc and 458.4 times more Water than Blanched Almonds.
While Blanched Almonds contain 2.6 times more Calcium and 1.7 times more Manganese than Stir-Fried White Mushrooms.
Both Stir-Fried White Mushrooms and Blanched Almonds have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Stir-Fried White Mushrooms have 4.9 times more Carbohydrate, 4.1 times more Fiber and 3.8 times more Protein than Blanched Almonds.
While Blanched Almonds contain 7 times more Fat, 4.4 times more Saturated Fat, 3.4 times more Omega 6 and more Sugars than Stir-Fried White Mushrooms.
Both Stir-Fried White Mushrooms and Blanched Almonds have similar amounts of Energy per 300 kcal.
Both Stir-Fried White Mushrooms as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Stir-Fried White MushroomsVS Canned MushroomsBlanched AlmondsVS Canned MushroomsStir-Fried White MushroomsVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Stir-Fried White MushroomsVS Blanched Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Stir-Fried White Mushrooms or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: