Comparing Nutrients in 14 ounces Stir-Fried Shiitake Mushrooms VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Fresh Orange juice	Recommended Dietary Allowance
Energy	5.34% 155kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.5g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	46% 33.3g	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	0% 0g	11.6% 8.4g	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	% 1.2g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 16.4g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	12.2% 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	14% 55.6μg	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	220% 198mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14% 83.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Fresh Orange juice	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	19.4% 0.17mg	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	26.3% 2.1mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	2.4% 0.056mg	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% 441mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Stir-Fried Shiitake Mushrooms versus 14 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stir-Fried Shiitake Mushrooms vs Fresh Orange juice:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 9.1 times more Vitamin B2, 9.7 times more Vitamin B3, 7.2 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin D than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 2.1 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Fresh Orange juice provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried Shiitake Mushrooms vs Fresh Orange juice:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 3.7 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium, 15.9 times more Manganese, 6.5 times more Phosphorus, 1.6 times more Potassium, 63 times more Selenium and 19.2 times more Zinc than Fresh Orange juice.
• Both Stir-Fried Shiitake Mushrooms and Fresh Orange juice contain similar levels of Water per 14 ounces.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Stir-Fried Shiitake Mushrooms as well as Raw Orange juice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Shiitake Mushrooms have 18 times more Fiber and 4.9 times more Protein than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 1.4 times more Carbohydrate, 28 times more Sugars and more Fructose than Stir-Fried Shiitake Mushrooms.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Fiber and Protein
• Both Stir-Fried Shiitake Mushrooms as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.