Comparing Nutrients in 1 pound Oyster Mushrooms VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Oyster Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Energy	5.16% 150kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	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	3.3% 0.56g	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	21.2% 27.6g	41.5% 54g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	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	% 5.03g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	30% 11.3g	38g per day for Men 19-50 years
Protein	27% 15g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	106% 32μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	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	22% 132IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Oyster Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	75.4% 6.03mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	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	77.8% 544mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	NA	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 405g	10.6% 392g	3700g per day for Men 19-50 years

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

• Raw Oyster Mushrooms have 1.4 times more Vitamin B1, 8.7 times more Vitamin B2, 18.1 times more Vitamin B3, 5.2 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6 times more Vitamin A and more Vitamin C than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Raw Valencia Oranges have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Oyster Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 1 lb.

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

• Raw Oyster Mushrooms have 6.6 times more Copper, 14.8 times more Iron, 1.8 times more Magnesium, 4.9 times more Manganese, 7.1 times more Phosphorus, 2.3 times more Potassium, more Sodium and 12.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 13.3 times more Calcium than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oyster Mushrooms have 3.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Energy, more Omega 3 and 2 times more Carbohydrate than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Raw Valencia Oranges have similar amounts of Fiber per 1 lb.
• Both Raw Oyster Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.