Comparing Nutrients in 300 calories Stir-Fried Shiitake Mushrooms VS Florida Oranges

Weight per 300 calories

• Stir-Fried Shiitake Mushrooms: 769g
• Florida Oranges: 652g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Stir-Fried Shiitake Mushrooms or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	6.88% 1.17g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	58% 75.3g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	82.2% 59.6g	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	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	73% 27.7g	41% 15.7g	38g per day for Men 19-50 years
Protein	47.4% 26.5g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.5% 0.76mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	186% 29.8mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	209% 10.5mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	25.6% 0.33mg	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	27% 108μg	27.7% 111μg	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	326% 293mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27% 162IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	7.83% 1.17mg	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

	Stir-Fried Shiitake Mushrooms	Florida Oranges	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	28.3% 0.25mg	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	51% 4.08mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	6.8% 0.16mg	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	122% 854mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	18.2% 675g	15.4% 568g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stir-Fried Shiitake Mushrooms or Florida Oranges?

Lets compare vitamin content per 300 calories of Stir-Fried Shiitake Mushrooms vs Florida Oranges:

• 300 calories of Stir-Fried Shiitake Mushrooms have 8.1 times more Vitamin B2, 11.4 times more Vitamin B3, 6.4 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin D than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain more Vitamin A, more Vitamin C and more Vitamin E than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Florida Oranges provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 300 calories of Florida Oranges have insufficient amounts of Vitamin D
• Both Stir-Fried Shiitake Mushrooms as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Stir-Fried Shiitake Mushrooms vs Florida Oranges:

• 300 calories of Stir-Fried Shiitake Mushrooms have 4.9 times more Copper, 6.9 times more Iron, 2.2 times more Magnesium, 11 times more Manganese, 10.9 times more Phosphorus, 2.3 times more Potassium, 14.9 times more Selenium and 14.2 times more Zinc than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 18.2 times more Calcium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Florida Oranges contain similar levels of Water per 300 calories.
• 300 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried Shiitake Mushrooms have 5.8 times more Omega 6, 1.8 times more Fiber and 5.8 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.3 times more Carbohydrate and 25.8 times more Sugars than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Florida Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Florida Oranges provide inadequate amounts of Omega 6
• Both Stir-Fried Shiitake Mushrooms as well as Raw Florida Oranges provide inadequate amounts of Omega 3 in 300 calories.