Comparing Nutrients in 1 kilogram Maitake Mushrooms VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Maitake Mushrooms	Florida Oranges	Recommended Dietary Allowance
Energy	10.7% 310kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	53.6% 69.7g	88.8% 115g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	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	% 17.4g	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	34.6% 19.4g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	186% 2.42mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	412% 66mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1087% 326μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	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	1872% 11230IU	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

	Maitake Mushrooms	Florida Oranges	Recommended Dietary Allowance
Calcium	1% 10mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	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	37.5% 3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	106% 740mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	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	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.4% 904g	23.6% 871g	3700g per day for Men 19-50 years

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

• Raw Maitake Mushrooms have 1.5 times more Vitamin B1, 6.1 times more Vitamin B2, 16.5 times more Vitamin B3, 1.2 times more Vitamin B9 and more Vitamin D than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, more Vitamin C and 18 times more Vitamin E than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Florida Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Maitake Mushrooms as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 1 kg.

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

• Raw Maitake Mushrooms have 6.5 times more Copper, 3.3 times more Iron, 2.5 times more Manganese, 6.2 times more Phosphorus, 1.2 times more Potassium, 4.4 times more Selenium and 9.4 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 43 times more Calcium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Florida Oranges have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Maitake Mushrooms have 2.8 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.5 times more Energy, 1.7 times more Carbohydrate and 4.4 times more Sugars than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Florida Oranges have similar amounts of Fiber per 1 kg.
• Both Raw Maitake Mushrooms as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.