Comparing Nutrients in 14 ounces Oranges with Peel VS Maitake Mushrooms

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Maitake Mushrooms	Recommended Dietary Allowance
Energy	8.62% 250kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	0% 0g	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	% 6.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47% 18g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	431% 129μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	21% 83.3μg	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	313% 282mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	743% 4457IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	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

	Oranges with Peel	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	27.8% 278mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	111% 1mg	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	39.7% 3.18mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	12.5% 87.3mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9.7% 359g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Oranges with Peel have 1.2 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Maitake Mushrooms.
• While 14 oz of Raw Maitake Mushrooms contain 1.5 times more Vitamin B1, 4.8 times more Vitamin B2 and 13.2 times more Vitamin B3 than Raw Oranges with Peel .
• 14 ounces of Maitake Mushrooms have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

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

Comparison of macro-nutrients per 14 ounces:

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