Comparing Nutrients in 1 pound Florida Oranges VS Cooked Shiitake Mushrooms with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Shiitake Mushrooms with Salt	9%	3%	88%

Macro Nutrients

	Florida Oranges	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Energy	7.2% 209kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.83% 0.14g	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	57% 41.5g	24% 17.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	25% 9.53g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	12.6% 7.08g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Shiitake Mushrooms with Salt	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	326% 16.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	55.5% 0.72mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	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	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	21% 127IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	0% 0mg	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	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	452% 4.06mg	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	25% 2mg	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	4.73% 0.11mg	40.2% 0.93mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	205% 112μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked Shiitake Mushrooms with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Cooked Shiitake Mushrooms with Salt:

• 1 pound of Florida Oranges has 2.7 times more Vitamin B1 and 150 times more Vitamin C than Cooked Shiitake Mushrooms with Salt.
• While 1 lb of Cooked Shiitake Mushrooms with Salt contains 4.3 times more Vitamin B2, 3.8 times more Vitamin B3, 14.4 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin D than Raw Florida Oranges.
• Both Florida Oranges and Cooked Shiitake Mushrooms with Salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin D
• 1 pound of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Cooked Shiitake Mushrooms with Salt:

• 1 pound of Florida Oranges has 14.3 times more Calcium and 1.4 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• While 1 lb of Cooked Shiitake Mushrooms with Salt contains 23 times more Copper, 4.9 times more Iron, 1.4 times more Magnesium, 8.5 times more Manganese, 2.4 times more Phosphorus, 49.6 times more Selenium, more Sodium and 16.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cooked Shiitake Mushrooms with Salt contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 1 pound of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 2.4 times more Sugars than Cooked Shiitake Mushrooms with Salt.
• While 1 lb of Cooked Shiitake Mushrooms with Salt contains 2.2 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cooked Shiitake Mushrooms with Salt offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.