Comparing Nutrients in 1 pound Maitake Mushrooms VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Maitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Energy	4.85% 141kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	41.5% 54g	130g per day for Men 19-50 years
Sugars	13% 9.4g	NA	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	% 7.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	30% 11.3g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.4% 1.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	187% 30mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	493% 148μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	44.2% 177μg	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	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	849% 5094IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	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

	Maitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	18.6% 0.17mg	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	17% 1.36mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	4.54% 0.1mg	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	48% 336mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 410g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Maitake Mushrooms vs Valencia Oranges:

• Raw Maitake Mushrooms have 1.7 times more Vitamin B1, 6.1 times more Vitamin B2, 24 times more Vitamin B3 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.9 times more Vitamin B9 and more Vitamin C than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Maitake Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Maitake Mushrooms vs Valencia Oranges:

• Raw Maitake Mushrooms have 6.8 times more Copper, 3.3 times more Iron, 2.6 times more Manganese, 4.4 times more Phosphorus and 12.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 40 times more Calcium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Valencia Oranges have similar amounts of Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Maitake Mushrooms have 1.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Energy, more Omega 3 and 1.7 times more Carbohydrate than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Valencia Oranges have similar amounts of Fiber per 1 lb.
• Both Raw Maitake Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.