Comparing Nutrients in 14 ounces Maitake Mushrooms VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Maitake Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	4.24% 123kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.03% 0.17g	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	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	47% 18g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	743% 4457IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	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

	Maitake Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	NA	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.7% 359g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Maitake Mushrooms versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Maitake Mushrooms have 1.5 times more Vitamin B1, 4.8 times more Vitamin B2 and 13.2 times more Vitamin B3 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Oranges with Peel provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Maitake Mushrooms have insufficient amounts of Vitamin C
• Both Raw Maitake Mushrooms as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Maitake Mushrooms vs Oranges with Peel :

• 14 ounces of Maitake Mushrooms have 4.4 times more Copper, 3.4 times more Phosphorus, 3.1 times more Selenium and 6.8 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 70 times more Calcium, 2.7 times more Iron and 1.4 times more Magnesium than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Oranges with Peel contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Maitake Mushrooms lack sufficient amounts of Calcium
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Maitake Mushrooms have 1.5 times more Protein than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2 times more Energy, 2.2 times more Carbohydrate and 1.7 times more Fiber than Raw Maitake Mushrooms.
• 14 ounces of Maitake Mushrooms provide inadequate amounts of Energy
• Both Raw Maitake Mushrooms as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.