Comparing Nutrients in 100 calories Enoki Mushrooms VS Valencia Oranges

Weight per 100 calories

• Enoki Mushrooms: 270g
• Valencia Oranges: 204g

Raw Valencia Oranges have 1.3 times more energy per unit of mass than Raw Enoki Mushrooms, which is low in comparison to other foods. Enoki Mushrooms having low energy density.

Which food has more nutrients per 100 calories - Enoki Mushrooms or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Enoki Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.78g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	6.93% 0.11g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0.82% 0.59g	NA	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19.2% 7.3g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	13% 7.2g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.6% 0.54mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	113% 33.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.4% 130μg	20% 79.6μg	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	110% 99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.25% 13.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.18% 0.027mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	8.4% 0.076mg	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	39% 3.1mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.2mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	2.04% 0.047mg	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	40.5% 284mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	28.5% 970mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	6.45% 239g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Enoki Mushrooms vs Valencia Oranges:

• Raw Enoki Mushrooms have 3.4 times more Vitamin B1, 6.6 times more Vitamin B2, 34 times more Vitamin B3, 7.2 times more Vitamin B5, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin C than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Enoki Mushrooms vs Valencia Oranges:

• Raw Enoki Mushrooms have 3.8 times more Copper, 16.9 times more Iron, 2.1 times more Magnesium, 4.3 times more Manganese, 8.2 times more Phosphorus, 2.7 times more Potassium, 14.3 times more Zinc and 1.4 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Calcium than Raw Enoki Mushrooms.

Comparison of macro-nutrients per 100 calories:

• Raw Enoki Mushrooms have 3.4 times more Omega 3, 2.5 times more Omega 6, 1.4 times more Fiber and 3.4 times more Protein than Raw Valencia Oranges.
• Both Raw Enoki Mushrooms and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Enoki Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.