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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Shiitake Mushrooms with Salt	9%	3%	88%

Macro Nutrients

	Valencia Oranges	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	22% 28.6g	130g per day for Men 19-50 years
Sugars	NA	10.5% 7.62g	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	13% 4.96g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	142% 7.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	24.3% 0.32mg	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	19.3% 77.4μg	10.4% 41.7μg	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	107% 96mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.26% 55.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	198% 1.78mg	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	2.23% 0.18mg	11% 0.87mg	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	2% 0.046mg	17.6% 0.4mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	NA	89.5% 49.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.48% 166g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Valencia Oranges have 2.4 times more Vitamin B1, 1.9 times more Vitamin B9 and 161.7 times more Vitamin C than Cooked Shiitake Mushrooms with Salt.
• While 7 oz of Cooked Shiitake Mushrooms with Salt contain 4.3 times more Vitamin B2, 5.5 times more Vitamin B3, 14.4 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin D than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin D
• 7 ounces of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Valencia Oranges have 13.3 times more Calcium and 1.5 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• While 7 oz of Cooked Shiitake Mushrooms with Salt contain 24.2 times more Copper, 4.9 times more Iron, 1.4 times more Magnesium, 8.9 times more Manganese, 1.7 times more Phosphorus, more Sodium and 22.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Shiitake Mushrooms with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Shiitake Mushrooms with Salt contain 1.5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Shiitake Mushrooms with Salt offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.