Comparing Nutrients in 100 calories Valencia Oranges VS Canned Straw Mushrooms

Weight per 100 calories

• Valencia Oranges: 204g
• Canned Straw Mushrooms: 313g

Valencia Oranges have 1.5 times more energy per 100g than Canned Straw Mushrooms. It has low energy density when compared to other foods. Canned Straw Mushrooms, Solids having low energy density.

Discover which food has more nutrients per 100 calories - Valencia Oranges or Canned Straw Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Straw Mushrooms	38%	15%	47%

Macro Nutrients

	Valencia Oranges	Canned Straw Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.39% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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% 5.1g	20.6% 7.8g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Straw Mushrooms	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	25.8% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	3.37% 0.044mg	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	29.7% 119μg	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	110% 99mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Canned Straw Mushrooms	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	3.13% 31.3mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	46% 0.42mg	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	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	13.3% 0.31mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	NA	86.4% 47.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	80% 1200mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.76% 176g	7.6% 281g	3700g per day for Men 19-50 years

Valencia Oranges VS Canned Straw Mushrooms Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Valencia Oranges or Canned Straw Mushrooms?

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

• 100 calories of Valencia Oranges have more Vitamin A, 4.4 times more Vitamin B1, 2.9 times more Vitamin B6 and more Vitamin C than Canned Straw Mushrooms.
• While 100 kcal of Canned Straw Mushrooms, Solids contain 2.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• 100 calories of Canned Straw Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Valencia Oranges as well as Canned Straw Mushrooms, Solids have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Valencia Oranges vs Canned Straw Mushrooms:

• 100 calories of Valencia Oranges have 2.6 times more Calcium and 1.5 times more Potassium than Canned Straw Mushrooms.
• While 100 kcal of Canned Straw Mushrooms, Solids contain 5.5 times more Copper, 24.3 times more Iron, 6.5 times more Manganese, 5.5 times more Phosphorus, more Sodium, 17.1 times more Zinc and 1.6 times more Water than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Straw Mushrooms contain similar levels of Magnesium per 100 calories.
• 100 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Valencia Oranges have 5.2 times more Omega 3 and 1.7 times more Carbohydrate than Canned Straw Mushrooms.
• While 100 kcal of Canned Straw Mushrooms, Solids contain 3.5 times more Fat, 9 times more Omega 6, 1.5 times more Fiber and 5.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Straw Mushrooms offer comparable quantities of Energy per 100 calories.
• 100 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 100 calories of Canned Straw Mushrooms provide inadequate amounts of Omega 3