Comparing Nutrients in 100 grams Shiitake Mushrooms VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Shiitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.22% 6.8g	9.15% 12g	130g per day for Men 19-50 years
Sugars	3.3% 2.38g	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	% 2.38g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	4% 2.24g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20% 6.05μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.25% 13μg	9.75% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	54% 48.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3% 18IU	0% 0IU	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

	Shiitake Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.2% 2mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	15.8% 0.14mg	4.1% 0.037mg	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	5.13% 0.41mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	1% 0.023mg	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	16% 112mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.43% 89.7g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Shiitake Mushrooms vs Valencia Oranges:

• Raw Shiitake Mushrooms have 5.4 times more Vitamin B2, 14.1 times more Vitamin B3, 6 times more Vitamin B5, 4.7 times more Vitamin B6 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.8 times more Vitamin B1 and 3 times more Vitamin B9 than Raw Shiitake Mushrooms.

Comparing minerals per 100 grams for Shiitake Mushrooms vs Valencia Oranges:

• Raw Shiitake Mushrooms have 3.8 times more Copper, 4.6 times more Iron, 2 times more Magnesium, 10 times more Manganese, 6.6 times more Phosphorus, 1.7 times more Potassium and 17.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 20 times more Calcium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Valencia Oranges have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Shiitake Mushrooms have 2.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Energy and 1.8 times more Carbohydrate than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Valencia Oranges have similar amounts of Fiber per 100 g.
• Both Raw Shiitake Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 100 g.