Comparing Nutrients in 500 calories Cooked Shiitake Mushrooms with Salt VS Valencia Oranges

Weight per 500 calories

• Cooked Shiitake Mushrooms with Salt: 893g
• Valencia Oranges: 1020g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cooked Shiitake Mushrooms with Salt or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms with Salt	9%	3%	88%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Shiitake Mushrooms with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.67% 0.027g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	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	99% 128g	93% 121g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	49.3% 18.8g	67% 25.5g	38g per day for Men 19-50 years
Protein	25% 14g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms with Salt	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	27.5% 0.33mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	641% 32mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	49.5% 0.64mg	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	47% 188μg	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	2.98% 2.68mg	550% 495mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	41.7% 250IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Cooked Shiitake Mushrooms with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.68% 26.8mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	889% 8mg	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	49% 3.93mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	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	37% 259mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	30.7% 1045mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	403% 221μg	NA	55μg per day for Men 19-50 years
Sodium	143% 2143mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	20% 745g	24% 881g	3700g per day for Men 19-50 years

Cooked Shiitake Mushrooms With Salt VS Valencia Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Shiitake Mushrooms with Salt or Valencia Oranges?

Lets compare vitamin content per 500 calories of Cooked Shiitake Mushrooms with Salt vs Valencia Oranges:

• 500 calories of Cooked Shiitake Mushrooms with Salt have 3.7 times more Vitamin B2, 4.8 times more Vitamin B3, 12.6 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin D than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain more Vitamin A, 2.7 times more Vitamin B1, 2.1 times more Vitamin B9 and 184.8 times more Vitamin C than Cooked Shiitake Mushrooms with Salt.
• 500 calories of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A and Vitamin C
• 500 calories of Valencia Oranges have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cooked Shiitake Mushrooms with Salt vs Valencia Oranges:

• 500 calories of Cooked Shiitake Mushrooms with Salt have 21.2 times more Copper, 4.3 times more Iron, 1.2 times more Magnesium, 7.8 times more Manganese, 1.5 times more Phosphorus, more Sodium and 19.4 times more Zinc than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 15.2 times more Calcium and 1.7 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Valencia Oranges contain similar levels of Water per 500 calories.
• 500 calories of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Shiitake Mushrooms with Salt have 1.3 times more Protein than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 6.1 times more Omega 3 and 1.4 times more Fiber than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Valencia Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Omega 3
• Both Cooked Shiitake Mushrooms with Salt as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 500 calories.