Comparing Nutrients in 1 pound Shiitake Mushrooms VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Shiitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Energy	5.3% 154kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	41.5% 54g	130g per day for Men 19-50 years
Sugars	15% 10.8g	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	% 10.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	30% 11.3g	38g per day for Men 19-50 years
Protein	18% 10g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	91% 27.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.7% 59μg	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.6% 81.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	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	23.2% 1.86mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	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	72.6% 508mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	40.6% 1379mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 407g	10.6% 392g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 5.4 times more Vitamin B2, 14.1 times more Vitamin B3, 6 times more Vitamin B5, 4.7 times more Vitamin B6 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.8 times more Vitamin B1 and 3 times more Vitamin B9 than Raw Shiitake Mushrooms.

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

• Raw Shiitake Mushrooms have 3.8 times more Copper, 4.6 times more Iron, 2 times more Magnesium, 10 times more Manganese, 6.6 times more Phosphorus, 1.7 times more Potassium and 17.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 20 times more Calcium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Shiitake Mushrooms have 2.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Energy and 1.8 times more Carbohydrate than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Valencia Oranges have similar amounts of Fiber per 1 lb.
• Both Raw Shiitake Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.