Comparing Nutrients in 100 grams Maitake Mushrooms VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Maitake Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	1.07% 31kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0% 0g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.26% 0.044g	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	12% 15.5g	130g per day for Men 19-50 years
Sugars	2.86% 2.07g	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	0% 0g	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	% 1.74g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	12% 4.5g	38g per day for Men 19-50 years
Protein	3.46% 1.94g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	7.15% 0.093mg	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	7.5% 30μg	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	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	187% 1123IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.067% 0.01mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.1% 1mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	6.33% 0.057mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	NA	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	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.22% 82.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Oranges with Peel per 100 g

Compare the macro and micronutrient content in 100 g of Maitake Mushrooms versus 100 g of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Maitake Mushrooms have 1.5 times more Vitamin B1, 4.8 times more Vitamin B2 and 13.2 times more Vitamin B3 than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Oranges with Peel provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Maitake Mushrooms have insufficient amounts of Vitamin C
• Both Raw Maitake Mushrooms as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Maitake Mushrooms vs Oranges with Peel :

• 100 grams of Maitake Mushrooms have 4.4 times more Copper, 3.4 times more Phosphorus, 3.1 times more Selenium and 6.8 times more Zinc than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 70 times more Calcium, 2.7 times more Iron and 1.4 times more Magnesium than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Oranges with Peel contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Maitake Mushrooms lack sufficient amounts of Calcium
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Maitake Mushrooms have 1.5 times more Protein than Oranges with Peel .
• While 100 g of Raw Oranges with Peel contain 2 times more Energy, 2.2 times more Carbohydrate and 1.7 times more Fiber than Raw Maitake Mushrooms.
• 100 grams of Maitake Mushrooms provide inadequate amounts of Energy
• Both Raw Maitake Mushrooms as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.