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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Valencia Oranges	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.77% 0.3g	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	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	NA	0.82% 0.6g	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	0% 0g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Stir-Fried Shiitake Mushrooms	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	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	48% 7.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	26.6% 0.35mg	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	6.95% 27.8μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.95% 41.7IU	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	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	36% 0.32mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	19.2% 0.44mg	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	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Stir-Fried Shiitake Mushrooms:

• Raw Valencia Oranges have more Vitamin A, 2.8 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 6.9 times more Vitamin B2, 14.1 times more Vitamin B3, 5.4 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin D than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Stir-Fried Shiitake Mushrooms have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Valencia Oranges as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Stir-Fried Shiitake Mushrooms:

• Raw Valencia Oranges have 20 times more Calcium than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 4.4 times more Copper, 5.9 times more Iron, 1.9 times more Magnesium, 9.7 times more Manganese, 6.5 times more Phosphorus, 1.8 times more Potassium and 16 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Stir-Fried Shiitake Mushrooms have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.3 times more Energy, more Omega 3 and 1.5 times more Carbohydrate than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 1.4 times more Fiber and 3.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.