Comparing Nutrients in 7 ounces Maitake Mushrooms VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Maitake Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	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	% 3.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.7% 13mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	216% 64.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	371% 2229IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.2% 2mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	12.6% 0.11mg	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	7.44% 0.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	NA	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	21% 147mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.85% 179g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Maitake Mushrooms versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Maitake Mushrooms vs Oranges with Peel :

• 7 ounces of Maitake Mushrooms have 1.5 times more Vitamin B1, 4.8 times more Vitamin B2 and 13.2 times more Vitamin B3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Oranges with Peel provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Maitake Mushrooms have insufficient amounts of Vitamin C
• Both Raw Maitake Mushrooms as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Maitake Mushrooms vs Oranges with Peel :

• 7 ounces of Maitake Mushrooms have 4.4 times more Copper, 3.4 times more Phosphorus, 3.1 times more Selenium and 6.8 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 70 times more Calcium, 2.7 times more Iron and 1.4 times more Magnesium than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Oranges with Peel contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Maitake Mushrooms lack sufficient amounts of Calcium
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Maitake Mushrooms have 1.5 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2 times more Energy, 2.2 times more Carbohydrate and 1.7 times more Fiber than Raw Maitake Mushrooms.
• 7 ounces of Maitake Mushrooms provide inadequate amounts of Energy
• Both Raw Maitake Mushrooms as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.