Comparing Nutrients in 100 calories Canned Straw Mushrooms VS Navel Oranges

Weight per 100 calories

• Canned Straw Mushrooms: 313g
• Navel Oranges: 204g

Raw Navel Oranges have 1.5 times more energy per unit of mass than Canned Straw Mushrooms, Solids, which is low in comparison to other foods. Canned Straw Mushrooms having low energy density.

Discover which food has more nutrients per 100 calories - Canned Straw Mushrooms or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Straw Mushrooms	38%	15%	47%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Straw Mushrooms	Navel Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.39% 0.006g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	NA	6.33% 4.6g	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	NA	% 4.02g	g per day for Men 19-50 years
Sucrose	NA	% 8.73g	g per day for Men 19-50 years
Fiber	20.6% 7.8g	12% 4.5g	38g per day for Men 19-50 years
Protein	21.4% 12g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Canned Straw Mushrooms	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.8% 1.3mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.37% 0.044mg	12.4% 0.16mg	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	29.7% 119μg	17.3% 69.4μg	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	134% 121mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Straw Mushrooms	Navel Oranges	Recommended Dietary Allowance
Calcium	3.13% 31.3mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	46% 0.42mg	8.84% 0.08mg	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	56% 4.47mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	2.57% 0.059mg	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	27.2% 191mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	86.4% 47.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	80% 1200mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	7.6% 281g	4.74% 175g	3700g per day for Men 19-50 years

Canned Straw Mushrooms VS Navel Oranges Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Straw Mushrooms or Navel Oranges?

Lets compare vitamin content per 100 calories of Canned Straw Mushrooms vs Navel Oranges:

• 100 calories of Canned Straw Mushrooms have 2.1 times more Vitamin B2, 2.4 times more Vitamin B5 and 1.7 times more Vitamin B9 than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain more Vitamin A, 3.4 times more Vitamin B1, 3.7 times more Vitamin B6 and more Vitamin C than Canned Straw Mushrooms, Solids.
• Both Canned Straw Mushrooms and Navel Oranges provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Canned Straw Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Straw Mushrooms, Solids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Canned Straw Mushrooms vs Navel Oranges:

• 100 calories of Canned Straw Mushrooms have 5.2 times more Copper, 16.8 times more Iron, 5.2 times more Manganese, 4.1 times more Phosphorus, more Selenium, 588 times more Sodium, 12.8 times more Zinc and 1.6 times more Water than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 2.8 times more Calcium and 1.4 times more Potassium than Canned Straw Mushrooms, Solids.
• Both Canned Straw Mushrooms and Navel Oranges contain similar levels of Magnesium per 100 calories.
• 100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Straw Mushrooms have 6.9 times more Fat, 17.2 times more Omega 6, 1.7 times more Fiber and 6.4 times more Protein than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 1.8 times more Carbohydrate than Canned Straw Mushrooms, Solids.
• Both Canned Straw Mushrooms and Navel Oranges offer comparable quantities of Energy per 100 calories.
• 100 calories of Navel Oranges provide inadequate amounts of Omega 6
• Both Canned Straw Mushrooms, Solids as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in 100 calories.