Comparing Nutrients in 100 calories Valencia Oranges VS Chanterelle Mushrooms

Weight per 100 calories

• Valencia Oranges: 204g
• Chanterelle Mushrooms: 313g

Valencia Oranges have 1.5 times more energy per 100g than Chanterelle Mushrooms. It has low energy density when compared to other foods. Raw Chanterelle Mushrooms having low energy density.

Which food has more nutrients per 100 calories - Valencia Oranges or Chanterelle Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Valencia Oranges	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	NA	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	NA	5% 3.63g	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	% 3.63g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	8.3% 4.66g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	51.7% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	79.8% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	67.5% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	10.6% 0.14mg	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	20% 79.6μg	1.56% 6.25μg	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	110% 99mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	110% 663IU	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

	Valencia Oranges	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	123% 1.1mg	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	2.3% 0.18mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	9.67% 40.6mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	39% 0.89mg	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	4.96% 34.7mg	25.4% 178mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	46.5% 1581mg	3400mg per day for Men 19-50 years
Selenium	NA	12.5% 6.88μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.88% 28mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.76% 176g	7.6% 281g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Valencia Oranges vs Chanterelle Mushrooms:

• Raw Valencia Oranges have 3.8 times more Vitamin B1 and 12.7 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 8.2 times more Vitamin B2, 22.8 times more Vitamin B3, 6.6 times more Vitamin B5 and more Vitamin D than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Chanterelle Mushrooms have similar amounts of Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Chanterelle Mushrooms:

• Raw Valencia Oranges have 1.7 times more Calcium than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 14.6 times more Copper, 59 times more Iron, 2 times more Magnesium, 19 times more Manganese, 5.1 times more Phosphorus, 4.3 times more Potassium, more Sodium, 18.1 times more Zinc and 1.6 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Chanterelle Mushrooms contain 2.7 times more Fat, 2.3 times more Fiber and 2.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Chanterelle Mushrooms have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Valencia Oranges as well as Raw Chanterelle Mushrooms have insufficient amounts of Glucose and Sucrose in 100 kcal.