Comparing Nutrients in 5 ounces Maitake Mushrooms VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Maitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Energy	1.5% 44kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.88g	13% 17g	130g per day for Men 19-50 years
Sugars	4.05% 2.93g	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	% 2.47g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	4.9% 2.75g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.3% 9.33mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.65% 0.38mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	154% 46.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	14% 55.3μg	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	76.4% 68.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	265% 1592IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	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

	Maitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	5.83% 0.052mg	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	5.3% 0.43mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	1.4% 0.033mg	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	15% 105mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Maitake Mushrooms vs Valencia Oranges:

• Raw Maitake Mushrooms have 1.7 times more Vitamin B1, 6.1 times more Vitamin B2, 24 times more Vitamin B3 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.9 times more Vitamin B9 and more Vitamin C than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Maitake Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Maitake Mushrooms vs Valencia Oranges:

• Raw Maitake Mushrooms have 6.8 times more Copper, 3.3 times more Iron, 2.6 times more Manganese, 4.4 times more Phosphorus and 12.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 40 times more Calcium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Valencia Oranges have similar amounts of Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Maitake Mushrooms have 1.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Energy, more Omega 3 and 1.7 times more Carbohydrate than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Valencia Oranges have similar amounts of Fiber per 5 oz.
• Both Raw Maitake Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.