Comparing Nutrients in 1 kilogram Shiitake Mushrooms VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Shiitake Mushrooms	Navel Oranges	Recommended Dietary Allowance
Energy	11.7% 340kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	NA	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.2% 68g	96% 125g	130g per day for Men 19-50 years
Sugars	33% 24g	117% 85g	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	31% 22.5g	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	% 24g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 42.8g	g per day for Men 19-50 years
Fiber	65.8% 25g	58% 22g	38g per day for Men 19-50 years
Protein	40% 22.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.8mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	202% 60.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	657% 591mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30% 180IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.5mg	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

	Shiitake Mushrooms	Navel Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	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	51.3% 4.1mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	12.6% 0.29mg	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	160% 1120mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	89.4% 3040mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.3% 897g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Shiitake Mushrooms vs Navel Oranges:

• Raw Shiitake Mushrooms have 4.3 times more Vitamin B2, 9.1 times more Vitamin B3, 5.7 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin D than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.5 times more Vitamin B1 and 2.6 times more Vitamin B9 than Raw Shiitake Mushrooms.

Comparing minerals per 1 kilogram for Shiitake Mushrooms vs Navel Oranges:

• Raw Shiitake Mushrooms have 3.6 times more Copper, 3.2 times more Iron, 1.8 times more Magnesium, 7.9 times more Manganese, 4.9 times more Phosphorus, 1.8 times more Potassium, more Selenium and 12.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 21.5 times more Calcium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Navel Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Shiitake Mushrooms have 2.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Energy, 1.8 times more Carbohydrate, 3.6 times more Sugars and more Fructose than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Navel Oranges have similar amounts of Fiber per 1 kg.
• Both Raw Shiitake Mushrooms as well as Raw Navel Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.