Comparing Nutrients in 300 calories Oranges with Peel VS Maitake Mushrooms

Weight per 300 calories

• Oranges with Peel: 476g
• Maitake Mushrooms: 968g

Oranges with Peel have 2 times more energy per 100g than Maitake Mushrooms. It has low energy density when compared to other foods. Raw Maitake Mushrooms having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Maitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Oranges with Peel	Maitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	5.12% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	52% 67.5g	130g per day for Men 19-50 years
Sugars	NA	27.6% 20g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	68.8% 26g	38g per day for Men 19-50 years
Protein	11% 6.2g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	398% 63.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	52.3% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1052% 315μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.7% 143μg	51% 203μg	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	376% 338mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	1811% 10868IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.65% 0.097mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	33.3% 333mg	0.97% 9.68mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	271% 2.44mg	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	47.6% 3.8mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	NA	25% 0.57mg	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% 105mg	102% 716mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	58% 1974mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	10.6% 392g	23.6% 875g	3700g per day for Men 19-50 years

Oranges With Peel VS Maitake Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Maitake Mushrooms?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Maitake Mushrooms:

• 300 calories of Oranges with Peel have more Vitamin A and more Vitamin C than Maitake Mushrooms.
• While 300 kcal of Raw Maitake Mushrooms contain 3 times more Vitamin B1, 9.8 times more Vitamin B2, 26.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Maitake Mushrooms provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Maitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Oranges with Peel as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Maitake Mushrooms:

• 300 calories of Oranges with Peel have 34.4 times more Calcium and 1.3 times more Iron than Maitake Mushrooms.
• While 300 kcal of Raw Maitake Mushrooms contain 9 times more Copper, 1.5 times more Magnesium, 6.8 times more Phosphorus, 2.1 times more Potassium, 6.4 times more Selenium, 13.9 times more Zinc and 2.2 times more Water than Raw Oranges with Peel .
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Maitake Mushrooms contain 3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Maitake Mushrooms offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Raw Oranges with Peel as well as Raw Maitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.