Comparing Nutrients in 1 pound Shiitake Mushrooms VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Shiitake Mushrooms	Navel Oranges	Recommended Dietary Allowance
Energy	5.3% 154kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	NA	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	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	43.8% 57g	130g per day for Men 19-50 years
Sugars	15% 10.8g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 19.4g	g per day for Men 19-50 years
Fiber	30% 11.3g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	18% 10g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Navel 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	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Shiitake Mushrooms	Navel Oranges	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	19.7% 0.18mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	40.6% 1379mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11% 407g	10.5% 390g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 4.3 times more Vitamin B2, 9.1 times more Vitamin B3, 5.7 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin D than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.5 times more Vitamin B1 and 2.6 times more Vitamin B9 than Raw Shiitake Mushrooms.

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

• Raw Shiitake Mushrooms have 3.6 times more Copper, 3.2 times more Iron, 1.8 times more Magnesium, 7.9 times more Manganese, 4.9 times more Phosphorus, 1.8 times more Potassium, more Selenium and 12.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 21.5 times more Calcium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Navel Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Shiitake Mushrooms have 2.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Energy, 1.8 times more Carbohydrate, 3.6 times more Sugars and more Fructose than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Navel Oranges have similar amounts of Fiber per 1 lb.
• Both Raw Shiitake Mushrooms as well as Raw Navel Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.