Comparing Nutrients in 5 ounces Shiitake Mushrooms VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Shiitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Energy	1.66% 48kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.62g	13% 17g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	% 3.37g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28.6% 8.58μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.6% 18.4μg	14% 55.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	76.4% 68.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.25% 25.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	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	7.26% 0.58mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	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	22.7% 159mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.3% 122g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 5.4 times more Vitamin B2, 14.1 times more Vitamin B3, 6 times more Vitamin B5, 4.7 times more Vitamin B6 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.8 times more Vitamin B1 and 3 times more Vitamin B9 than Raw Shiitake Mushrooms.

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

• Raw Shiitake Mushrooms have 3.8 times more Copper, 4.6 times more Iron, 2 times more Magnesium, 10 times more Manganese, 6.6 times more Phosphorus, 1.7 times more Potassium and 17.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 20 times more Calcium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Valencia Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Shiitake Mushrooms have 2.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Energy and 1.8 times more Carbohydrate than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Valencia Oranges have similar amounts of Fiber per 5 oz.
• Both Raw Shiitake Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.