Comparing Nutrients in 500 calories Fresh Orange juice VS Maitake Mushrooms

Weight per 500 calories

• Fresh Orange juice: 1111g
• Maitake Mushrooms: 1613g

Fresh Orange juice has 1.5 times more energy per 100g than Maitake Mushrooms. It has low energy density when compared to other foods. Raw Maitake Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Fresh Orange juice	Maitake Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	8.54% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	86.5% 112g	130g per day for Men 19-50 years
Sugars	129% 93g	46% 33.4g	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	32.5% 23.6g	0% 0g	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	% 20g	% 28g	g per day for Men 19-50 years
Sucrose	% 46g	% 0g	g per day for Men 19-50 years
Fiber	5.85% 2.22g	115% 43.5g	38g per day for Men 19-50 years
Protein	14% 7.78g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	300% 3.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	664% 106mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	87% 4.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	69.5% 0.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1753% 526μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	83.3% 333μg	84.7% 339μg	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	617% 556mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3019% 18113IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.96% 0.44mg	1.08% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	12.2% 122mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	452% 4.06mg	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	27.8% 2.22mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	41.4% 0.95mg	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	27% 189mg	171% 1194mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	97% 3290mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	110% 12mg	11mg per day for Men 19-50 years
Water	26.5% 981g	39.4% 1458g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Maitake Mushrooms Nutrients Per 500 Kcal

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

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

• 500 calories of Fresh Orange juice have more Vitamin A and more Vitamin C than Maitake Mushrooms.
• While 500 kcal of Raw Maitake Mushrooms contain 2.4 times more Vitamin B1, 11.7 times more Vitamin B2, 23.9 times more Vitamin B3, 2.1 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin D than Raw Orange juice.
• Both Fresh Orange juice and Maitake Mushrooms provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin D
• 500 calories of Maitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Orange juice as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Fresh Orange juice have 7.6 times more Calcium than Maitake Mushrooms.
• While 500 kcal of Raw Maitake Mushrooms contain 8.3 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 6.1 times more Manganese, 6.3 times more Phosphorus, 1.5 times more Potassium, 31.9 times more Selenium, 21.8 times more Zinc and 1.5 times more Water than Raw Orange juice.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• 500 calories of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 2.8 times more Sugars and more Fructose than Maitake Mushrooms.
• While 500 kcal of Raw Maitake Mushrooms contain 19.6 times more Fiber and 4 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Maitake Mushrooms offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Raw Maitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.