Comparing Nutrients in 1 pound Maitake Mushrooms VS Oranges with Peel

Macros Ratio

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

Macro Nutrients

	Maitake Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	4.85% 141kcal	9.85% 286kcal	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	54% 70.3g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.4% 1.1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	187% 30mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	849% 5094IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 410g	10% 373g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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