Comparing Nutrients in 300 calories Oranges VS Chanterelle Mushrooms

Weight per 300 calories

• Oranges: 638g
• Chanterelle Mushrooms: 938g

Oranges have 1.5 times more energy per 100g than Chanterelle Mushrooms. It has low energy density when compared to other foods. Raw Chanterelle Mushrooms having low energy density.

Which food has more nutrients per 300 calories - Oranges or Chanterelle Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Oranges	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	5.12% 4.97g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	NA	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	15% 11g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	94% 35.6g	38g per day for Men 19-50 years
Protein	10.7% 6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	203% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	31.7% 0.41mg	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	48% 191μg	4.7% 18.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	377% 340mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	331% 1988IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.66% 1.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	25.5% 255mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	368% 3.3mg	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	7.98% 0.64mg	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	117% 2.7mg	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	12.8% 89.4mg	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	140% 4744mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.63% 84.4mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	60.5% 6.66mg	11mg per day for Men 19-50 years
Water	15% 554g	22.8% 842g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Chanterelle Mushrooms:

• Raw Oranges have 3.9 times more Vitamin B1 and 10.2 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 7.9 times more Vitamin B2, 21.3 times more Vitamin B3, 6.3 times more Vitamin B5 and more Vitamin D than Raw Oranges.
• Both Raw Oranges and Raw Chanterelle Mushrooms have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Oranges vs Chanterelle Mushrooms:

• Raw Oranges have 1.8 times more Calcium than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 11.5 times more Copper, 51 times more Iron, 1.9 times more Magnesium, 16.8 times more Manganese, 6 times more Phosphorus, 4.1 times more Potassium, 6.5 times more Selenium, more Sodium, 14.9 times more Zinc and 1.5 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 5.5 times more Sugars than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 6.5 times more Fat, 2.3 times more Fiber and 2.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Chanterelle Mushrooms have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Oranges as well as Raw Chanterelle Mushrooms have insufficient amounts of Glucose and Sucrose in 300 kcal.