Comparing Nutrients in 500 calories Valencia Oranges VS Enoki Mushrooms

Weight per 500 calories

• Valencia Oranges: 1020g
• Enoki Mushrooms: 1351g

Valencia Oranges have 1.3 times more energy per 100g than Enoki Mushrooms. It has low energy density when compared to other foods. Raw Enoki Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Valencia Oranges	Enoki Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	4.04% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	81% 106g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.97g	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	% 2.97g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	67% 25.5g	96% 36.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	594% 95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	365% 18.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	563% 169μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 398μg	162% 649μg	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	550% 495mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11.3% 67.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.9% 0.14mg	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

	Valencia Oranges	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	41% 408mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	161% 1.45mg	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	11.5% 0.92mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	51.5% 216mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	44% 1mg	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	24.8% 173mg	203% 1419mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	143% 4851mg	3400mg per day for Men 19-50 years
Selenium	NA	54% 29.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.7% 40.5mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	24% 881g	32.3% 1194g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin C than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 3.4 times more Vitamin B1, 6.6 times more Vitamin B2, 34 times more Vitamin B3, 7.2 times more Vitamin B5, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin D than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Enoki Mushrooms:

• Raw Valencia Oranges have more Calcium than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 3.8 times more Copper, 16.9 times more Iron, 2.1 times more Magnesium, 4.3 times more Manganese, 8.2 times more Phosphorus, 2.7 times more Potassium, 14.3 times more Zinc and 1.4 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Enoki Mushrooms contain 3.4 times more Omega 3, 2.5 times more Omega 6, 1.4 times more Fiber and 3.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Enoki Mushrooms have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Valencia Oranges as well as Raw Enoki Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.