Comparing Nutrients in 300 calories Navel Oranges VS Stir-Fried White Mushrooms

Weight per 300 calories

• Navel Oranges: 612g
• Stir-Fried White Mushrooms: 1154g

Navel Oranges have 1.9 times more energy per 100g than Stir-Fried White Mushrooms. It has low energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Navel Oranges	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	36% 46.6g	130g per day for Men 19-50 years
Sugars	71.8% 52g	0% 0g	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	19% 13.8g	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	% 12g	% 0g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 0g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	335% 16.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	37.3% 0.48mg	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	52% 208μg	57.7% 231μg	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	402% 362mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.4% 92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.12% 0.92mg	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

	Navel Oranges	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	26.3% 263mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	373% 3.36mg	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	9.95% 0.8mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	23.6% 0.54mg	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	20% 141mg	173% 1212mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	134% 4569mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	9.23% 138mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	14.2% 526g	28.4% 1051g	3700g per day for Men 19-50 years

Navel Oranges VS Stir-Fried White Mushrooms Nutrients Per 300 Kcal

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

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

• 300 calories of Navel Oranges have more Vitamin A, more Vitamin C and more Vitamin E than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 2.7 times more Vitamin B1, 17.1 times more Vitamin B2, 17.7 times more Vitamin B3, 10.5 times more Vitamin B5 and more Vitamin D than Raw Navel Oranges.
• Both Navel Oranges and Stir-Fried White Mushrooms provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Navel Oranges have insufficient amounts of Vitamin D
• 300 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin K in 300 calories.

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

• 300 calories of Navel Oranges have 5.7 times more Calcium than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 14.1 times more Copper, 3.6 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 8.6 times more Phosphorus, 4.5 times more Potassium, more Selenium, 22.6 times more Sodium, 13.4 times more Zinc and 2 times more Water than Raw Navel Oranges.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 300 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.6 times more Carbohydrate, more Sugars and more Fructose than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 13.1 times more Omega 6, 1.5 times more Fiber and 7.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Stir-Fried White Mushrooms offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 6
• Both Raw Navel Oranges as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 in 300 calories.