Comparing Nutrients in 14 ounces Shiitake Mushrooms VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Oranges	7%	2%	91%

Macro Nutrients

	Shiitake Mushrooms	Oranges	Recommended Dietary Allowance
Energy	4.65% 135kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	36% 46.6g	130g per day for Men 19-50 years
Sugars	13% 9.45g	51% 37g	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	% 9.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	25% 9.53g	38g per day for Men 19-50 years
Protein	16% 8.9g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Oranges	Recommended Dietary Allowance
Vitamin A	NA	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	235% 211mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	12% 71.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.76% 0.71mg	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

	Shiitake Mushrooms	Oranges	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	20% 0.18mg	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	20.3% 1.63mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	4.3% 0.099mg	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	63.5% 445mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.3% 344g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 5.4 times more Vitamin B2, 13.7 times more Vitamin B3, 6 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin D than Raw Oranges.
• While Raw Oranges contain 5.8 times more Vitamin B1 and 2.3 times more Vitamin B9 than Raw Shiitake Mushrooms.

Comparing minerals per 14 ounces for Shiitake Mushrooms vs Oranges:

• Raw Shiitake Mushrooms have 3.2 times more Copper, 4.1 times more Iron, 2 times more Magnesium, 9.2 times more Manganese, 8 times more Phosphorus, 1.7 times more Potassium, 11.4 times more Selenium and 14.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 20 times more Calcium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Shiitake Mushrooms have 2.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.4 times more Energy, 1.7 times more Carbohydrate and 3.9 times more Sugars than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Oranges have similar amounts of Fiber per 14 oz.
• Both Raw Shiitake Mushrooms as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.