Comparing Nutrients in 7 ounces Cooked Shiitake Mushrooms with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms with Salt	9%	3%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Shiitake Mushrooms with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	3.83% 111kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	19% 25g	130g per day for Men 19-50 years
Sugars	10.5% 7.62g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	11% 4.17g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	142% 7.12mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	12% 0.16mg	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	10.4% 41.7μg	17% 67.5μg	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	0.66% 0.6mg	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.26% 55.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	2% 0.3mg	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

	Cooked Shiitake Mushrooms with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	8.6% 0.077mg	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	11% 0.87mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	2.5% 0.058mg	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	8.22% 57.5mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	89.5% 49.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.48% 166g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shiitake Mushrooms with Salt VS Navel Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Shiitake Mushrooms with Salt vs Navel Oranges:

• 7 ounces of Cooked Shiitake Mushrooms with Salt have 3.3 times more Vitamin B2, 3.5 times more Vitamin B3, 13.8 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin D than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B9 and 197 times more Vitamin C than Cooked Shiitake Mushrooms with Salt.
• 7 ounces of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin C
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin D
• Both Cooked Shiitake Mushrooms with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked Shiitake Mushrooms with Salt vs Navel Oranges:

• 7 ounces of Cooked Shiitake Mushrooms with Salt have 23 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 7 times more Manganese, 1.3 times more Phosphorus, more Selenium, 240 times more Sodium and 16.6 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 14.3 times more Calcium and 1.4 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Navel Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Shiitake Mushrooms with Salt have 1.7 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.2 times more Sugars than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Navel Oranges offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Cooked Shiitake Mushrooms with Salt as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.