Comparing Nutrients in 1 kilogram Enoki Mushrooms VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Enoki Mushrooms	Florida Oranges	Recommended Dietary Allowance
Energy	12.8% 370kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	88.8% 115g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	126% 91g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	71% 27g	63% 24g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	417% 125μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 480μg	42.5% 170μg	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	500% 450mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.33% 50IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	12% 1.8mg	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

	Enoki Mushrooms	Florida Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	43.3% 0.39mg	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	144% 11.5mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	10.4% 0.24mg	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	150% 1050mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	106% 3590mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24% 883g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Enoki Mushrooms versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enoki Mushrooms vs Florida Oranges:

• 1 kilogram of Enoki Mushrooms has 2.3 times more Vitamin B1, 5 times more Vitamin B2, 17.6 times more Vitamin B3, 5.4 times more Vitamin B5, 2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains more Vitamin C than Raw Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Raw Enoki Mushrooms as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Enoki Mushrooms vs Florida Oranges:

• 1 kilogram of Enoki Mushrooms has 2.7 times more Copper, 12.8 times more Iron, 1.6 times more Magnesium, 3.1 times more Manganese, 8.8 times more Phosphorus, 2.1 times more Potassium, 4.4 times more Selenium and 8.1 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains more Calcium than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Florida Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Enoki Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enoki Mushrooms has 3.7 times more Omega 3 and 3.8 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.5 times more Carbohydrate and 41.5 times more Sugars than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Florida Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Enoki Mushrooms as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in one kilogram.