Comparing Nutrients in 1 kilogram Stir-Fried Shiitake Mushrooms VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Florida Oranges	Recommended Dietary Allowance
Energy	13.4% 390kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	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	8.94% 1.52g	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	59% 76.8g	88.8% 115g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	95% 36g	63% 24g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake 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	82.5% 0.99mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	211% 2.74mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	272% 13.6mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	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	35% 210IU	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

	Stir-Fried Shiitake Mushrooms	Florida Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	66.3% 5.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	159% 1110mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	96% 3260mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.7% 877g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Stir-Fried Shiitake 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 Stir-Fried Shiitake Mushrooms vs Florida Oranges:

• 1 kilogram of Stir-Fried Shiitake Mushrooms has 6.9 times more Vitamin B2, 9.7 times more Vitamin B3, 5.4 times more Vitamin B5, 3.4 times more Vitamin B6 and more Vitamin D than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains more Vitamin C than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Florida Oranges provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Stir-Fried Shiitake Mushrooms vs Florida Oranges:

• 1 kilogram of Stir-Fried Shiitake Mushrooms has 4.2 times more Copper, 5.9 times more Iron, 1.9 times more Magnesium, 9.3 times more Manganese, 9.3 times more Phosphorus, 1.9 times more Potassium, 12.6 times more Selenium and 12 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 21.5 times more Calcium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Florida Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Stir-Fried Shiitake 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 Stir-Fried Shiitake Mushrooms has 1.5 times more Fiber and 4.9 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.5 times more Carbohydrate and 30.5 times more Sugars than Stir-Fried Shiitake Mushrooms.
• 1 kilogram of Florida Oranges provide inadequate amounts of Protein
• Both Stir-Fried Shiitake Mushrooms as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.