Comparing Nutrients in 5 ounces Fresh Orange juice VS 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	2.2% 63.8kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	7.6% 9.88g	130g per day for Men 19-50 years
Sugars	16.4% 12g	4.05% 2.93g	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	4.14% 3g	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	% 2.57g	% 2.47g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 0g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	10% 3.83g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	4.9% 2.75g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	7.65% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	154% 46.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	7.44% 29.8μg	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	78.7% 71mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	265% 1592IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	39.7% 0.36mg	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	3.54% 0.28mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	3.64% 0.084mg	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	3.44% 24mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Maitake Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Maitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Maitake Mushrooms:

• 5 ounces of Fresh Orange juice have 1.4 times more Vitamin B9 and more Vitamin C than Maitake Mushrooms.
• While 5 oz of Raw Maitake Mushrooms contain 1.6 times more Vitamin B1, 8.1 times more Vitamin B2, 16.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin D than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin D
• 5 ounces of Maitake Mushrooms have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Maitake Mushrooms:

• 5 oz of Raw Maitake Mushrooms contain 5.7 times more Copper, 1.5 times more Iron, 4.2 times more Manganese, 4.4 times more Phosphorus, 22 times more Selenium and 15 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Maitake Mushrooms contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Raw Orange juice as well as Raw Maitake Mushrooms lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 1.5 times more Carbohydrate, 4.1 times more Sugars and more Fructose than Maitake Mushrooms.
• While 5 oz of Raw Maitake Mushrooms contain 13.5 times more Fiber and 2.8 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Fiber and Protein
• Both Raw Orange juice as well as Raw Maitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.