Comparing Nutrients in 1 kilogram Oyster Mushrooms VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Oyster Mushrooms	Florida Oranges	Recommended Dietary Allowance
Energy	11.4% 330kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	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	7.24% 1.23g	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	47% 61g	88.8% 115g	130g per day for Men 19-50 years
Sugars	15.3% 11g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	63% 24g	38g per day for Men 19-50 years
Protein	59% 33g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Florida Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	268% 3.5mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	235% 70.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	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	48.3% 290IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Oyster Mushrooms	Florida Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	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	166% 13.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	171% 1200mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	124% 4200mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24% 892g	23.6% 871g	3700g per day for Men 19-50 years

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

• Raw Oyster Mushrooms have 1.3 times more Vitamin B1, 8.7 times more Vitamin B2, 12.4 times more Vitamin B3, 5.2 times more Vitamin B5, 2.2 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin D than Raw Florida Oranges.
• While Raw Florida Oranges contain 5.5 times more Vitamin A, more Vitamin C and more Vitamin E than Raw Oyster Mushrooms.
• Both Raw Oyster 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 Oyster Mushrooms vs Florida Oranges:

• Raw Oyster Mushrooms have 6.3 times more Copper, 14.8 times more Iron, 1.8 times more Magnesium, 4.7 times more Manganese, 10 times more Phosphorus, 2.5 times more Potassium, 5.2 times more Selenium, more Sodium and 9.6 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 14.3 times more Calcium than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Raw Florida Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oyster Mushrooms have 4.7 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.4 times more Energy, 1.9 times more Carbohydrate and 8.2 times more Sugars than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Raw Florida Oranges have similar amounts of Fiber per 1 kg.
• Both Raw Oyster Mushrooms as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.