Comparing Nutrients in 100 grams Maitake Mushrooms VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Maitake Mushrooms	Navel Oranges	Recommended Dietary Allowance
Energy	1.07% 31kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.36% 6.97g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	2.86% 2.07g	11.7% 8.5g	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	0% 0g	3.1% 2.25g	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	% 1.74g	% 1.97g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.3g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	3.46% 1.94g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	6.08% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	109% 32.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.25% 21μg	8.5% 34μg	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	0% 0mg	65.7% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	187% 1123IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.067% 0.01mg	1% 0.15mg	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

	Maitake Mushrooms	Navel Oranges	Recommended Dietary Allowance
Calcium	0.1% 1mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	4.33% 0.039mg	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	3.75% 0.3mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	1.26% 0.029mg	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	10.6% 74mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Maitake Mushrooms vs Navel Oranges:

• Raw Maitake Mushrooms have 2.1 times more Vitamin B1, 4.7 times more Vitamin B2, 15.5 times more Vitamin B3 and more Vitamin D than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 15 times more Vitamin E than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Navel Oranges have similar amounts of Vitamin B5 per 100 g.
• Both Raw Maitake Mushrooms as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 100 g.

Comparing minerals per 100 grams for Maitake Mushrooms vs Navel Oranges:

• Raw Maitake Mushrooms have 6.5 times more Copper, 2.3 times more Iron, 2 times more Manganese, 3.2 times more Phosphorus, 1.2 times more Potassium, more Selenium and 9.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 43 times more Calcium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Navel Oranges have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Maitake Mushrooms have 1.2 times more Fiber and 2.1 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Energy, 1.8 times more Carbohydrate, 4.1 times more Sugars and more Fructose than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.