Comparing Nutrients in 7 ounces Stir-Fried Shiitake Mushrooms VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	2.67% 77.4kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	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	1.77% 0.3g	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	11.7% 15.2g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake 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	16.4% 0.2mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.68mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	14% 0.18mg	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	6.95% 27.8μg	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	6.95% 41.7IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Stir-Fried Shiitake Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	13% 1.05mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	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	31.5% 220mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Stir-Fried Shiitake 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 Stir-Fried Shiitake Mushrooms vs Oranges with Peel :

• 7 ounces of Stir-Fried Shiitake Mushrooms have 5.5 times more Vitamin B2, 7.7 times more Vitamin B3, 4.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.1 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Oranges with Peel provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• Both Stir-Fried Shiitake 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 Stir-Fried Shiitake Mushrooms vs Oranges with Peel :

• 7 ounces of Stir-Fried Shiitake Mushrooms have 2.9 times more Copper, 1.4 times more Magnesium, 5 times more Phosphorus, 1.7 times more Potassium, 9 times more Selenium and 8.7 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 35 times more Calcium and 1.5 times more Iron than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Oranges with Peel contain similar levels of Water per seven ounces.
• 7 ounces of Stir-Fried Shiitake 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 Stir-Fried Shiitake Mushrooms have 2.7 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.6 times more Energy and 2 times more Carbohydrate than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Oranges with Peel offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy
• Both Stir-Fried Shiitake Mushrooms as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.