Comparing Nutrients in 7 ounces Navel Oranges VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Navel Oranges	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	6.5% 4.72g	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	6.16% 4.47g	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	% 3.9g	% 4.72g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	40% 12μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.95% 35.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	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

	Navel Oranges	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	31.3% 0.28mg	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	3.22% 0.26mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	20% 0.46mg	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	6.52% 45.6mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Shiitake Mushrooms per 7 oz

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

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

• 7 ounces of Navel Oranges have 4.5 times more Vitamin B1 and 2.6 times more Vitamin B9 than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 4.3 times more Vitamin B2, 9.1 times more Vitamin B3, 5.7 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin D than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin D
• 7 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

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

• 7 ounces of Navel Oranges have 21.5 times more Calcium than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 3.6 times more Copper, 3.2 times more Iron, 1.8 times more Magnesium, 7.9 times more Manganese, 4.9 times more Phosphorus, 1.8 times more Potassium, more Selenium and 12.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Shiitake Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.8 times more Carbohydrate, 3.6 times more Sugars and more Fructose than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 2.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Shiitake Mushrooms offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Navel Oranges VS Shiitake Mushrooms

What are the health benefits of Navel Oranges compared to Shiitake Mushrooms?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve skin health, and support digestion. Shiitake mushrooms, on the other hand, are rich in vitamins B and D, as well as minerals like copper and selenium, which can help support heart health, boost immunity, and reduce inflammation. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Navel Oranges or Shiitake Mushrooms?

Both navel oranges and shiitake mushrooms can be beneficial for weight loss due to their low calorie and high fiber content. However, navel oranges are higher in natural sugars, so consuming them in moderation is key. Shiitake mushrooms are low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. Incorporating a variety of fruits and vegetables, including both navel oranges and shiitake mushrooms, into a balanced diet can support weight loss efforts.

Should I eat more Navel Oranges or more Shiitake Mushrooms to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of protein-rich foods. Both Navel Oranges and Shiitake Mushrooms are nutritious choices, but for muscle building, Shiitake Mushrooms would be the better option as they are a good source of plant-based protein. Additionally, including a variety of legumes, nuts, seeds, and whole grains in your diet can also help support muscle growth.

What is the environmental impact of producing Navel Oranges compared to Shiitake Mushrooms?

The environmental impact of producing Shiitake mushrooms is generally lower compared to Navel oranges. Mushroom cultivation requires less water, land, and energy, and produces fewer greenhouse gas emissions compared to fruit production. Additionally, mushrooms can be grown indoors using recycled materials, further reducing their environmental footprint.