Comparing Nutrients in 500 calories Oranges VS Oyster Mushrooms

Weight per 500 calories

• Oranges: 1064g
• Oyster Mushrooms: 1515g

Oranges have 1.4 times more energy per 100g than Oyster Mushrooms. It has low energy density when compared to other foods. Raw Oyster Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Oranges	Oyster Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	71% 92g	130g per day for Men 19-50 years
Sugars	137% 99g	23% 17g	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	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	NA	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	67% 25.5g	92% 35g	38g per day for Men 19-50 years
Protein	18% 10g	89.6% 50g	56g per day for Men 19-50 years

Vitamins

	Oranges	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	13% 117μg	3.37% 30.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	407% 5.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	469% 75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	391% 19.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	356% 107μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	79.8% 319μg	144% 576μg	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	629% 566mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	73.2% 439IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	0% 0mg	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

	Oranges	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	42.6% 426mg	4.55% 45.5mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	411% 3.7mg	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	13.3% 1.06mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	74.4% 1.7mg	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	21.3% 149mg	260% 1818mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	187% 6364mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	71.6% 39.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18% 273mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	25% 923g	36.5% 1351g	3700g per day for Men 19-50 years

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

• Raw Oranges have 3.9 times more Vitamin A, more Vitamin C and more Vitamin E than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 2 times more Vitamin B1, 12.4 times more Vitamin B2, 25 times more Vitamin B3, 7.3 times more Vitamin B5, 2.6 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin D than Raw Oranges.
• Both Raw Oranges as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Oyster Mushrooms:

• Raw Oranges have 9.4 times more Calcium than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 7.7 times more Copper, 18.9 times more Iron, 2.6 times more Magnesium, 6.4 times more Manganese, 12.2 times more Phosphorus, 3.3 times more Potassium, 7.4 times more Selenium, more Sodium, 15.7 times more Zinc and 1.5 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.4 times more Carbohydrate and 5.9 times more Sugars than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 4.9 times more Fat, 9.7 times more Omega 6, 1.4 times more Fiber and 5 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Oyster Mushrooms have similar amounts of Energy per 500 kcal.
• Both Raw Oranges as well as Raw Oyster Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.