Comparing Nutrients in 500 calories Shiitake Mushrooms VS Fresh Orange juice

Weight per 500 calories

• Shiitake Mushrooms: 1471g
• Fresh Orange juice: 1111g

Raw Orange juice has 1.3 times more energy per unit of mass than Raw Shiitake Mushrooms, which is low in comparison to other foods. Shiitake Mushrooms having low energy density.

Discover which food has more nutrients per 500 calories - Shiitake Mushrooms or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Shiitake Mushrooms	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.43% 7.2g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	NA	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	89% 116g	130g per day for Men 19-50 years
Sugars	48.3% 35g	129% 93g	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	32.5% 23.6g	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	% 35g	% 20g	g per day for Men 19-50 years
Sucrose	% 0g	% 46g	g per day for Men 19-50 years
Fiber	97% 36.8g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	59% 33g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.2mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	441% 22mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	297% 89μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.8% 191μg	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	617% 556mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 265IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Fresh Orange juice	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	54.3% 0.49mg	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	75.4% 6.03mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	6.76% 0.16mg	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	235% 1647mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	131% 4471mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	152% 84μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	8.82% 132mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	35.7% 1320g	26.5% 981g	3700g per day for Men 19-50 years

Shiitake Mushrooms VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Shiitake Mushrooms or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Shiitake Mushrooms vs Fresh Orange juice:

• 500 calories of Shiitake Mushrooms have 9.6 times more Vitamin B2, 12.8 times more Vitamin B3, 10.4 times more Vitamin B5, 9.7 times more Vitamin B6 and more Vitamin D than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 4.5 times more Vitamin B1 and 1.7 times more Vitamin B9 than Raw Shiitake Mushrooms.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin D

Comparing minerals per 500 calories for Shiitake Mushrooms vs Fresh Orange juice:

• 500 calories of Shiitake Mushrooms have 4.3 times more Copper, 2.7 times more Iron, 2.4 times more Magnesium, 21.7 times more Manganese, 8.7 times more Phosphorus, 2 times more Potassium, 75.4 times more Selenium, 27.3 times more Zinc and 1.3 times more Water than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 4.2 times more Calcium than Raw Shiitake Mushrooms.
• 500 calories of Shiitake Mushrooms lack sufficient amounts of Calcium
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Shiitake Mushrooms have 16.5 times more Fiber and 4.2 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 2.7 times more Sugars and more Fructose than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Fiber