Comparing Nutrients in 500 calories Shiitake Mushrooms VS Navel Oranges

Weight per 500 calories

• Shiitake Mushrooms: 1471g
• Navel Oranges: 1020g

Raw Navel Oranges have 1.4 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.

Which food has more nutrients per 500 calories - Shiitake Mushrooms or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Shiitake Mushrooms	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.43% 7.2g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	NA	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	98% 128g	130g per day for Men 19-50 years
Sugars	48.3% 35g	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	0% 0g	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	% 35g	% 20g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.7g	g per day for Men 19-50 years
Fiber	97% 36.8g	59% 22.4g	38g per day for Men 19-50 years
Protein	59% 33g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.2mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	441% 22mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	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

	Shiitake Mushrooms	Navel Oranges	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	75.4% 6.03mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	235% 1647mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	131% 4471mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	152% 84μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.82% 132mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	35.7% 1320g	23.7% 877g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 6.1 times more Vitamin B2, 13.1 times more Vitamin B3, 8.3 times more Vitamin B5, 5.3 times more Vitamin B6 and more Vitamin D than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.1 times more Vitamin B1 and 1.8 times more Vitamin B9 than Raw Shiitake Mushrooms.

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

• Raw Shiitake Mushrooms have 5.2 times more Copper, 4.5 times more Iron, 2.6 times more Magnesium, 11.4 times more Manganese, 7 times more Phosphorus, 2.6 times more Potassium, more Selenium, 13 times more Sodium, 18.6 times more Zinc and 1.5 times more Water than Raw Navel Oranges.
• While Raw Navel Oranges contain 14.9 times more Calcium than Raw Shiitake Mushrooms.

Comparison of macro-nutrients per 500 calories:

• Raw Shiitake Mushrooms have 4.7 times more Fat, 1.6 times more Fiber and 3.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Carbohydrate, 2.5 times more Sugars and more Fructose than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
• Both Raw Shiitake Mushrooms as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.