Comparing Nutrients in 1 kilogram Navel Oranges VS Shiitake Mushrooms

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Navel Oranges	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	43% 430mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	158% 1.42mg	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	16.3% 1.3mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	100% 2.3mg	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	33% 230mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	89.4% 3040mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24.3% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Shiitake Mushrooms per 1 kg

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

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

• 1 kilogram of Navel Oranges has 4.5 times more Vitamin B1 and 2.6 times more Vitamin B9 than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 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.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin D
• 1 kilogram of Shiitake Mushrooms have insufficient amounts of Vitamin B1

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

• 1 kilogram of Navel Oranges has 21.5 times more Calcium than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 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.
• Both Navel Oranges and Shiitake Mushrooms contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 kilogram of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.8 times more Carbohydrate, 3.6 times more Sugars and more Fructose than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 2.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Shiitake Mushrooms offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in one kilogram.