Comparing Nutrients in 500 calories Maitake Mushrooms VS Valencia Oranges

Weight per 500 calories

• Maitake Mushrooms: 1613g
• Valencia Oranges: 1020g

Raw Valencia Oranges have 1.6 times more energy per unit of mass than Raw Maitake Mushrooms, which is low in comparison to other foods. Maitake Mushrooms having low energy density.

Which food has more nutrients per 500 calories - Maitake Mushrooms or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Maitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.54% 1.45g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	93% 121g	130g per day for Men 19-50 years
Sugars	46% 33.4g	NA	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	0% 0g	NA	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	% 28g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	115% 43.5g	67% 25.5g	38g per day for Men 19-50 years
Protein	56% 31.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	300% 3.9mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	664% 106mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.35mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.5% 0.9mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1753% 526μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84.7% 339μg	99% 398μg	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	0% 0mg	550% 495mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3019% 18113IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.08% 0.16mg	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

	Maitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.6% 16mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	452% 4.06mg	42% 0.38mg	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	60.5% 4.84mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	38.4% 161mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	10.2% 0.23mg	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	171% 1194mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	64.5% 35.5μg	NA	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	39.4% 1458g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Maitake Mushrooms vs Valencia Oranges:

• Raw Maitake Mushrooms have 2.7 times more Vitamin B1, 9.6 times more Vitamin B2, 38 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Valencia Oranges have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Maitake Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Maitake Mushrooms vs Valencia Oranges:

• Raw Maitake Mushrooms have 10.8 times more Copper, 5.3 times more Iron, 1.6 times more Magnesium, 4.1 times more Manganese, 6.9 times more Phosphorus, 1.8 times more Potassium, 19.8 times more Zinc and 1.7 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 25.3 times more Calcium than Raw Maitake Mushrooms.

Comparison of macro-nutrients per 500 calories:

• Raw Maitake Mushrooms have 3.2 times more Omega 6, 1.7 times more Fiber and 2.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Maitake Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.