Comparing Nutrients in 1 kilogram Oranges with Peel VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Oranges with Peel	Maitake Mushrooms	Recommended Dietary Allowance
Energy	21.7% 630kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	NA	28.6% 20.7g	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	NA	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	NA	% 17.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	118% 45g	71% 27g	38g per day for Men 19-50 years
Protein	23.2% 13g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	186% 2.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	412% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1087% 326μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	52.5% 210μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	1872% 11230IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	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

	Oranges with Peel	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	70% 700mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	280% 2.52mg	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	100% 8mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	25.7% 0.59mg	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	31.4% 220mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	22.2% 823g	24.4% 904g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Maitake Mushrooms per 1 kg

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

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

• 1 kilogram of Oranges with Peel has 1.2 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Maitake Mushrooms.
• While 1 kg of Raw Maitake Mushrooms contains 1.5 times more Vitamin B1, 4.8 times more Vitamin B2 and 13.2 times more Vitamin B3 than Raw Oranges with Peel .
• 1 kilogram of Maitake Mushrooms have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Maitake Mushrooms:

• 1 kilogram of Oranges with Peel has 70 times more Calcium, 2.7 times more Iron and 1.4 times more Magnesium than Maitake Mushrooms.
• While 1 kg of Raw Maitake Mushrooms contains 4.4 times more Copper, 3.4 times more Phosphorus, 3.1 times more Selenium and 6.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Maitake Mushrooms contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 2 times more Energy, 2.2 times more Carbohydrate and 1.7 times more Fiber than Maitake Mushrooms.
• While 1 kg of Raw Maitake Mushrooms contains 1.5 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Maitake Mushrooms provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Maitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.