Comparing Nutrients in 300 calories Canned Orange Juice VS Stir-Fried Shiitake Mushrooms

Weight per 300 calories

• Canned Orange Juice: 638g
• Stir-Fried Shiitake Mushrooms: 769g

Canned Orange Juice has 1.2 times more energy per 100g than Stir-Fried Shiitake Mushrooms. It has low energy density when compared to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Stir-Fried Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Canned Orange Juice	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	6.88% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	45.4% 59g	130g per day for Men 19-50 years
Sugars	77% 56g	3.2% 2.3g	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	21.4% 15.5g	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	% 14.5g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 26g	% 0g	g per day for Men 19-50 years
Fiber	5.04% 1.9g	73% 27.7g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	47.4% 26.5g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	186% 29.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	209% 10.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	103% 1.34mg	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	38.3% 153μg	27% 108μg	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	213% 192mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27% 162IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.28mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	6.4% 64mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	7.98% 0.64mg	51% 4.08mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	74.6% 1.7mg	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	15.5% 109mg	122% 854mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	73.8% 2508mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	88% 48.5μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	2.56% 38.5mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	15% 560g	18.2% 675g	3700g per day for Men 19-50 years

Canned Orange Juice VS Stir-Fried Shiitake Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Stir-Fried Shiitake Mushrooms?

Lets compare vitamin content per 300 calories of Canned Orange Juice vs Stir-Fried Shiitake Mushrooms:

• 300 calories of Canned Orange Juice have more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin E than Stir-Fried Shiitake Mushrooms.
• While 300 kcal of Stir-Fried Shiitake Mushrooms contain 3.1 times more Vitamin B1, 15.7 times more Vitamin B2, 23.2 times more Vitamin B3, 9.1 times more Vitamin B5, 6.8 times more Vitamin B6 and more Vitamin D than Unsweetened Canned Orange Juice.
• 300 calories of Canned Orange Juice have insufficient amounts of Vitamin D
• 300 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Unsweetened Canned Orange Juice as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Canned Orange Juice vs Stir-Fried Shiitake Mushrooms:

• 300 calories of Canned Orange Juice have 4.1 times more Calcium than Stir-Fried Shiitake Mushrooms.
• While 300 kcal of Stir-Fried Shiitake Mushrooms contain 8.9 times more Copper, 6.4 times more Iron, 2.3 times more Magnesium, 12.8 times more Manganese, 7.9 times more Phosphorus, 2.1 times more Potassium, 75.9 times more Selenium and 28.9 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Stir-Fried Shiitake Mushrooms contain similar levels of Water per 300 calories.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc
• 300 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Orange Juice have 24.2 times more Sugars and more Fructose than Stir-Fried Shiitake Mushrooms.
• While 300 kcal of Stir-Fried Shiitake Mushrooms contain 6.8 times more Omega 6, 14.5 times more Fiber and 6.1 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Stir-Fried Shiitake Mushrooms offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 6 and Fiber
• Both Unsweetened Canned Orange Juice as well as Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3 in 300 calories.