Comparing Nutrients in 1 pound Florida Oranges VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Florida Oranges	Maitake Mushrooms	Recommended Dietary Allowance
Energy	7.2% 209kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	57% 41.5g	13% 9.4g	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	NA	0% 0g	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	NA	% 7.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	84.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	187% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	493% 148μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	24% 95μg	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	227% 204mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	849% 5094IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	19.5% 195mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	127% 1.14mg	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	5.1% 0.41mg	17% 1.36mg	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	4.73% 0.11mg	11.6% 0.27mg	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	7.78% 54.4mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 410g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges have more Vitamin A, more Vitamin C and 18 times more Vitamin E than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 1.5 times more Vitamin B1, 6.1 times more Vitamin B2, 16.5 times more Vitamin B3 and more Vitamin D than Raw Florida Oranges.
• Both Raw Florida Oranges and Raw Maitake Mushrooms have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Florida Oranges as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 and Vitamin K in 1 lb.

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

• Raw Florida Oranges have 43 times more Calcium than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 6.5 times more Copper, 3.3 times more Iron, 2.5 times more Manganese, 6.2 times more Phosphorus, 4.4 times more Selenium and 9.4 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Raw Maitake Mushrooms have similar amounts of Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Florida Oranges have 1.5 times more Energy, 1.7 times more Carbohydrate and 4.4 times more Sugars than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.8 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges and Raw Maitake Mushrooms have similar amounts of Fiber per 1 lb.
• Both Raw Florida Oranges as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.