Comparing Nutrients in 7 ounces Canned Orange Juice VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Canned Orange Juice	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.2% 93kcal	20.3% 587kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	115% 150g	130g per day for Men 19-50 years
Sugars	24% 17.4g	6.05% 4.4g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	60% 23g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	869% 43.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	147% 1.9mg	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	12% 47.6μg	81% 323μg	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	66.4% 59.7mg	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51% 306IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	1139% 10.2mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	101% 2.33mg	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	4.8% 33.7mg	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	89.5% 3044mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	138% 15.2mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Dried Shiitake Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Dried Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Dried Shiitake Mushrooms:

• 7 ounces of Canned Orange Juice have 8.6 times more Vitamin C than Dried Shiitake Mushrooms.
• While 7 oz of Dried Shiitake Mushrooms contain 7.7 times more Vitamin B1, 60.5 times more Vitamin B2, 70.1 times more Vitamin B3, 121.7 times more Vitamin B5, 31.1 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin D than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin D
• Both Unsweetened Canned Orange Juice as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Dried Shiitake Mushrooms:

• 7 ounces of Canned Orange Juice have 9.2 times more Water than Dried Shiitake Mushrooms.
• While 7 oz of Dried Shiitake Mushrooms contain 234.8 times more Copper, 17.2 times more Iron, 13.2 times more Magnesium, 56 times more Manganese, 17.3 times more Phosphorus, 8.3 times more Potassium, 461 times more Selenium and 191.5 times more Zinc than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Dried Shiitake Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 4 times more Sugars than Dried Shiitake Mushrooms.
• While 7 oz of Dried Shiitake Mushrooms contain 6.3 times more Energy, 6.8 times more Carbohydrate, 38.3 times more Fiber and 14.1 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Dried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.