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

Weight per 300 calories

• Oranges: 638g
• Stir-Fried Shiitake Mushrooms: 769g

Oranges have 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.

Which food has more nutrients per 300 calories - Oranges or Stir-Fried Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Oranges	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	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	0.68% 0.11g	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	57.7% 75g	45.4% 59g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	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	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	73% 27.7g	38g per day for Men 19-50 years
Protein	10.7% 6g	47.4% 26.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	186% 29.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	209% 10.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	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	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	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

	Oranges	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	25.5% 255mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	139% 1.25mg	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	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	6.94% 0.16mg	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	12.8% 89.4mg	122% 854mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	73.8% 2508mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	88% 48.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.56% 38.5mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	15% 554g	18.2% 675g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin E than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 1.4 times more Vitamin B1, 8.3 times more Vitamin B2, 16.5 times more Vitamin B3, 6.6 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin D than Raw Oranges.
• Both Raw Oranges as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 and Vitamin K in 300 kcal.

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

• Raw Oranges have 16.6 times more Calcium than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 4.4 times more Copper, 6.4 times more Iron, 2.3 times more Magnesium, 10.7 times more Manganese, 9.6 times more Phosphorus, 2.2 times more Potassium, 15.2 times more Selenium and 16.5 times more Zinc than Raw Oranges.
• Both Raw Oranges and Stir-Fried Shiitake Mushrooms have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 1.3 times more Carbohydrate and 25.9 times more Sugars than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 10.2 times more Omega 6, 1.8 times more Fiber and 4.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Stir-Fried Shiitake Mushrooms have similar amounts of Energy per 300 kcal.
• Both Raw Oranges as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.