Comparing Nutrients in 5 ounces Valencia Oranges VS Shiitake Mushrooms

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

	Valencia Oranges	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	22.4% 0.2mg	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	1.6% 0.13mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	14% 0.33mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	NA	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Shiitake Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Valencia Oranges have 5.8 times more Vitamin B1 and 3 times more Vitamin B9 than Shiitake Mushrooms.
• While 5 oz of Raw Shiitake Mushrooms contain 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.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin D
• 5 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

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

• 5 ounces of Valencia Oranges have 20 times more Calcium than Shiitake Mushrooms.
• While 5 oz of Raw Shiitake Mushrooms contain 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.
• Both Valencia Oranges and Shiitake Mushrooms contain similar levels of Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.8 times more Carbohydrate than Shiitake Mushrooms.
• While 5 oz of Raw Shiitake Mushrooms contain 2.2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Shiitake Mushrooms offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in five ounces.