Comparing Nutrients in 500 calories Stir-Fried Shiitake Mushrooms VS Oranges with Peel

Weight per 500 calories

• Stir-Fried Shiitake Mushrooms: 1282g
• Oranges with Peel: 794g

Raw Oranges with Peel have 1.6 times more energy per unit of mass than Stir-Fried Shiitake Mushrooms, which is low in comparison to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Discover which food has more nutrients per 500 calories - Stir-Fried Shiitake Mushrooms or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	95% 123g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	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	% 3.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	121% 46g	94% 35.7g	38g per day for Men 19-50 years
Protein	79% 44.2g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	270% 3.5mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	349% 17.4mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.23mg	56.8% 0.74mg	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	45% 179μg	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45% 269IU	NA	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

	Stir-Fried Shiitake Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.56% 25.6mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	50.3% 0.45mg	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	85% 6.8mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	NA	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	203% 1423mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	123% 4179mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	147% 80.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	30.4% 1125g	17.7% 653g	3700g per day for Men 19-50 years

Stir-Fried Shiitake Mushrooms VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stir-Fried Shiitake Mushrooms or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Stir-Fried Shiitake Mushrooms vs Oranges with Peel :

• 500 calories of Stir-Fried Shiitake Mushrooms have 1.6 times more Vitamin B1, 8.9 times more Vitamin B2, 12.5 times more Vitamin B3, 6.7 times more Vitamin B5 and 3 times more Vitamin B6 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• 500 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Stir-Fried Shiitake Mushrooms as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Stir-Fried Shiitake Mushrooms vs Oranges with Peel :

• 500 calories of Stir-Fried Shiitake Mushrooms have 4.6 times more Copper, 2.2 times more Magnesium, 8.2 times more Phosphorus, 2.7 times more Potassium, 14.5 times more Selenium, 14.1 times more Zinc and 1.7 times more Water than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 21.7 times more Calcium than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Oranges with Peel contain similar levels of Iron per 500 calories.
• 500 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stir-Fried Shiitake Mushrooms have 5.6 times more Omega 6, 1.3 times more Fiber and 4.3 times more Protein than Oranges with Peel .
• Both Stir-Fried Shiitake Mushrooms and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Stir-Fried Shiitake Mushrooms as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 500 calories.