Comparing Nutrients in 500 calories White MushroomsVS Almonds

Weight per 500 calories

White Mushrooms

2273g

Almonds

86.4g

Almonds have 26.3 times more energy per unit of mass than Raw White Mushrooms, which is very high in comparison to other foods. White Mushrooms having very low energy density.

Which food has more nutrients per 500 calories - White Mushrooms or Almonds?

Macros Ratio

Protein Fat Carbs

White Mushrooms

43%

11%

46%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

White Mushroomsvs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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7.97%7.73g

Fat

44.5%43g

7.73 gvs43 g

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

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3.55%1.14g

Saturated Fat

10.3%3.3g

1.14 gvs3.3 g

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

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0%0g

Omega 3

0.16%0.003g

0 gvs0.003 g

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

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21.4%3.64g

Omega 6

62.6%10.6g

3.64 gvs10.6 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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57%74g

Carbohydrate

14.3%18.6g

74 gvs18.6 g

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

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62%45g

Sugars

5.2%3.76g

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

45 gvs3.76 g

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

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5.33%3.86g

Fructose

0.13%0.095g

≤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]

3.86 gvs0.095 g

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

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%33.6g

Glucose

%0.15g

33.6 gvs0.15 g

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

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%0g

Sucrose

%3.4g

0 gvs3.4 g

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

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60%22.7g

Fiber

28.4%10.8g

22.7 gvs10.8 g

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

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125%70.2g

Protein

32.6%18.3g

70.2 gvs18.3 g

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

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Vitamins

White Mushroomsvs 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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153%1.84mg

Vitamin B1

14.8%0.18mg

Thiamine

1.84 mgvs0.18 mg

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

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703%9.14mg

Vitamin B2

75.6%0.98mg

Riboflavin

9.14 mgvs0.98 mg

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

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512%82mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

82 mgvs3.12 mg

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

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682%34mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

34 mgvs0.41 mg

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

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182%2.36mg

Vitamin B6

9.1%0.12mg

Pyridoxine

2.36 mgvs0.12 mg

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

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687%206μg

Vitamin B7

164%49.2μg

Biotin

206 μgvs49.2 μg

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

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97%386μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

386 μgvs38 μg

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

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38%0.91μg

Vitamin B12

0%0μg

Cobalamin

0.91 μgvs0 μg

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

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53%47.7mg

Vitamin C

0%0mg

Ascorbic acid

47.7 mgvs0 mg

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

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26.5%159IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

159 IUvs0 IU

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

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1.5%0.23mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.23 mgvs22 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

White Mushroomsvs Almonds

6.8%68mg

Calcium

23.2%232mg

68 mgvs232 mg

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

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803%7.23mg

Copper

99%0.89mg

7.23 mgvs0.89 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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142%11.4mg

Iron

40%3.2mg

11.4 mgvs3.2 mg

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

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48.7%205mg

Magnesium

55.5%233mg

205 mgvs233 mg

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

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46.4%1.07mg

Manganese

82%1.9mg

1.07 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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279%1955mg

Phosphorus

59.3%415mg

1955 mgvs415 mg

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

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213%7227mg

Potassium

18.6%633mg

7227 mgvs633 mg

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

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384%211μg

Selenium

6.44%3.54μg

211 μgvs3.54 μg

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

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7.58%114mg

Sodium

0.058%0.86mg

114 mgvs0.86 mg

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

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107%12mg

Zinc

24.5%2.7mg

12 mgvs2.7 mg

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

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56.8%2101g

Water

0.1%3.8g

2101 gvs3.8 g

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

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Lets compare vitamin content per 500 calories of White Mushrooms vs Almonds:

Raw White Mushrooms have 10.4 times more Vitamin B1, 9.3 times more Vitamin B2, 26.2 times more Vitamin B3, 83.8 times more Vitamin B5, 20 times more Vitamin B6, 4.2 times more Vitamin B7, 10.2 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.
While Almonds contain 97.4 times more Vitamin E than Raw White Mushrooms.
Both Raw White Mushrooms as well as Almonds have insufficient amounts of Vitamin A and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for White Mushrooms vs Almonds:

Raw White Mushrooms have 8.1 times more Copper, 3.5 times more Iron, 4.7 times more Phosphorus, 11.4 times more Potassium, 59.7 times more Selenium, 131.6 times more Sodium, 4.4 times more Zinc and 551.7 times more Water than Almonds.
While Almonds contain 3.4 times more Calcium and 1.8 times more Manganese than Raw White Mushrooms.
Both Raw White Mushrooms and Almonds have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw White Mushrooms have 4 times more Carbohydrate, 12 times more Sugars, 40.7 times more Fructose, 2.1 times more Fiber and 3.8 times more Protein than Almonds.
While Almonds contain 5.6 times more Fat, 2.9 times more Saturated Fat and 2.9 times more Omega 6 than Raw White Mushrooms.
Both Raw White Mushrooms and Almonds have similar amounts of Energy per 500 kcal.
Both Raw White Mushrooms as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White MushroomsVS Boiled White MushroomsAlmondsVS Boiled White MushroomsWhite MushroomsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories White MushroomsVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - White Mushrooms or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: