Comparing Nutrients in 5 ounces Florida Oranges VS Cooked Shiitake Mushrooms with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Shiitake Mushrooms with Salt	9%	3%	88%

Macro Nutrients

	Florida Oranges	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	18% 13g	7.5% 5.44g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	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	71% 63.8mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.6% 39.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	141% 1.27mg	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	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	12.6% 0.29mg	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	2.43% 17mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	64% 35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked Shiitake Mushrooms with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Florida Oranges vs Cooked Shiitake Mushrooms with Salt:

• 5 ounces of Florida Oranges have 2.7 times more Vitamin B1 and 150 times more Vitamin C than Cooked Shiitake Mushrooms with Salt.
• While 5 oz of Cooked Shiitake Mushrooms with Salt contain 4.3 times more Vitamin B2, 3.8 times more Vitamin B3, 14.4 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin D than Raw Florida Oranges.
• Both Florida Oranges and Cooked Shiitake Mushrooms with Salt provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin D
• 5 ounces of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Cooked Shiitake Mushrooms with Salt:

• 5 ounces of Florida Oranges have 14.3 times more Calcium and 1.4 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• While 5 oz of Cooked Shiitake Mushrooms with Salt contain 23 times more Copper, 4.9 times more Iron, 1.4 times more Magnesium, 8.5 times more Manganese, 2.4 times more Phosphorus, 49.6 times more Selenium, more Sodium and 16.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cooked Shiitake Mushrooms with Salt contain similar levels of Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 5 ounces of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 2.4 times more Sugars than Cooked Shiitake Mushrooms with Salt.
• While 5 oz of Cooked Shiitake Mushrooms with Salt contain 2.2 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cooked Shiitake Mushrooms with Salt offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.