Comparing Nutrients in 7 ounces Oranges with Peel VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Oranges with Peel	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 4.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	5.95% 35.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	14% 139mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.8% 178g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oranges with Peel have 6.7 times more Vitamin B1 and 2.3 times more Vitamin B9 than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 4.3 times more Vitamin B2, 7.8 times more Vitamin B3, 4.5 times more Vitamin B5 and 3.2 times more Vitamin B6 than Raw Oranges with Peel .
• 7 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 7 ounces for Oranges with Peel vs Shiitake Mushrooms:

• 7 ounces of Oranges with Peel have 35 times more Calcium and 2 times more Iron than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 2.5 times more Copper, 1.4 times more Magnesium, 5.1 times more Phosphorus, 1.6 times more Potassium, 8.1 times more Selenium and 9.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Shiitake Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.9 times more Energy, 2.3 times more Carbohydrate and 1.8 times more Fiber than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 1.7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Shiitake Mushrooms provide inadequate amounts of Energy

Frequently Asked Questions about Oranges with Peel VS Shiitake Mushrooms

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and vitamin C compared to just the fruit. On the other hand, Shiitake mushrooms are rich in B vitamins, minerals like copper and selenium, and have immune-boosting properties. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables in your diet is important for overall health.

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

Both oranges with peel and shiitake mushrooms can be beneficial for weight loss due to their low calorie content and high fiber content. Oranges with peel are a good source of vitamin C and antioxidants, while shiitake mushrooms are rich in vitamins and minerals. Including a variety of fruits, vegetables, and whole foods in your diet, along with regular physical activity, is key to successful weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. While both oranges with peel and shiitake mushrooms offer health benefits, shiitake mushrooms are a better choice for muscle building due to their higher protein content. Incorporating shiitake mushrooms into your diet along with other plant-based protein sources such as legumes, tofu, tempeh, and nuts can help support muscle growth and recovery.

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

Producing oranges with peel generally has a higher environmental impact compared to shiitake mushrooms. Oranges require more water, land, and energy to grow, and the transportation of fresh produce also contributes to their carbon footprint. Shiitake mushrooms can be grown in controlled indoor environments, requiring less water and land, and they have a lower carbon footprint overall. Choosing locally grown and organic options for both oranges and shiitake mushrooms can help reduce their environmental impact.