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

Weight per 500 calories

• Cooked Shiitake Mushrooms with Salt: 893g
• Navel 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 Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms with Salt	9%	3%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Shiitake Mushrooms with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	1.67% 0.027g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	98% 128g	130g per day for Men 19-50 years
Sugars	47.3% 34.3g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	49.3% 18.8g	59% 22.4g	38g per day for Men 19-50 years
Protein	25% 14g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms with Salt	Navel 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	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	641% 32mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	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

	Cooked Shiitake Mushrooms with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	2.68% 26.8mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	889% 8mg	44.2% 0.4mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	13% 0.3mg	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	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	30.7% 1045mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	403% 221μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	143% 2143mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	20% 745g	23.7% 877g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cooked Shiitake Mushrooms with Salt have 2.9 times more Vitamin B2, 3.1 times more Vitamin B3, 12 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin D than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain more Vitamin A, 2.1 times more Vitamin B1, 1.9 times more Vitamin B9, 225.1 times more Vitamin C and more Vitamin E than Cooked Shiitake Mushrooms with Salt.
• 500 calories of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 500 calories of Navel Oranges have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 500 calories.

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

• 500 calories of Cooked Shiitake Mushrooms with Salt have 20.1 times more Copper, 3 times more Iron, 6.2 times more Manganese, more Selenium, 210 times more Sodium and 14.5 times more Zinc than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 16.4 times more Calcium and 1.6 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Navel Oranges contain similar levels of Magnesium, Phosphorus and Water per 500 calories.
• 500 calories of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Shiitake Mushrooms with Salt have 1.5 times more Protein than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 2.5 times more Sugars than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Navel Oranges offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Cooked Shiitake Mushrooms with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.