Comparing Nutrients in 14 ounces Maitake Mushrooms VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Maitake Mushrooms	Navel Oranges	Recommended Dietary Allowance
Energy	4.24% 123kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	46.5% 33.7g	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	12.3% 8.93g	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	% 6.9g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 17g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	23% 8.73g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	431% 129μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	33.7% 135μg	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	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	743% 4457IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	3.97% 0.6mg	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

	Maitake Mushrooms	Navel Oranges	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	17% 0.15mg	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	15% 1.2mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	42% 294mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Maitake Mushrooms vs Navel Oranges:

• Raw Maitake Mushrooms have 2.1 times more Vitamin B1, 4.7 times more Vitamin B2, 15.5 times more Vitamin B3 and more Vitamin D than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 15 times more Vitamin E than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Navel Oranges have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Maitake Mushrooms as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Maitake Mushrooms vs Navel Oranges:

• Raw Maitake Mushrooms have 6.5 times more Copper, 2.3 times more Iron, 2 times more Manganese, 3.2 times more Phosphorus, 1.2 times more Potassium, more Selenium and 9.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 43 times more Calcium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Navel Oranges have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Maitake Mushrooms have 1.2 times more Fiber and 2.1 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Energy, 1.8 times more Carbohydrate, 4.1 times more Sugars and more Fructose than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.