Comparing Nutrients in 100 calories Navel Oranges VS Oyster Mushrooms

Weight per 100 calories

• Navel Oranges: 204g
• Oyster Mushrooms: 303g

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

Discover which food has more nutrients per 100 calories - Navel Oranges or Oyster Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Navel Oranges	Oyster Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.3% 1.24g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	14% 18.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	4.64% 3.36g	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	6.33% 4.6g	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	% 4.02g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 8.73g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.5g	18.3% 6.97g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	0.67% 6.06μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	81.4% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	71% 21.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.3% 69.4μg	28.8% 115μg	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	134% 121mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14.6% 88IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.04% 0.31mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	0.91% 9.1mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	82% 0.74mg	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	3.3% 0.27mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	13% 54.5mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	15% 0.34mg	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	6.7% 47mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	37.4% 1273mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.3% 7.88μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	3.64% 54.5mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	4.74% 175g	7.3% 270g	3700g per day for Men 19-50 years

Navel Oranges VS Oyster Mushrooms Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Navel Oranges or Oyster Mushrooms?

Lets compare vitamin content per 100 calories of Navel Oranges vs Oyster Mushrooms:

• 100 calories of Navel Oranges have 4 times more Vitamin A, more Vitamin C and more Vitamin E than Oyster Mushrooms.
• While 100 kcal of Raw Oyster Mushrooms contain 2.7 times more Vitamin B1, 10.2 times more Vitamin B2, 17.3 times more Vitamin B3, 7.3 times more Vitamin B5, 2.1 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin D than Raw Navel Oranges.
• 100 calories of Navel Oranges have insufficient amounts of Vitamin D
• 100 calories of Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Navel Oranges vs Oyster Mushrooms:

• 100 calories of Navel Oranges have 9.7 times more Calcium than Oyster Mushrooms.
• While 100 kcal of Raw Oyster Mushrooms contain 9.3 times more Copper, 15.2 times more Iron, 2.4 times more Magnesium, 5.8 times more Manganese, 7.7 times more Phosphorus, 3.8 times more Potassium, more Selenium, 26.7 times more Sodium, 14.3 times more Zinc and 1.5 times more Water than Raw Navel Oranges.
• 100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 100 calories of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Navel Oranges have 1.4 times more Carbohydrate, 5.2 times more Sugars and more Fructose than Oyster Mushrooms.
• While 100 kcal of Raw Oyster Mushrooms contain 7.9 times more Omega 6, 1.6 times more Fiber and 5.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Oyster Mushrooms offer comparable quantities of Energy per 100 calories.
• 100 calories of Navel Oranges provide inadequate amounts of Omega 6
• Both Raw Navel Oranges as well as Raw Oyster Mushrooms provide inadequate amounts of Omega 3 in 100 calories.