Comparing Nutrients in 100 grams Oranges VS Cooked Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Shiitake Mushrooms	9%	3%	88%

Macro Nutrients

	Oranges	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	11% 14.4g	130g per day for Men 19-50 years
Sugars	13% 9.35g	5.3% 3.84g	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	6.3% 2.4g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	12.2% 0.16mg	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	7.5% 30μg	5.25% 21μg	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	59% 53.2mg	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.67% 28IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	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

	Oranges	Cooked Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	4% 40mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	100% 0.9mg	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	1.25% 0.1mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	8.87% 0.2mg	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	2% 14mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	45% 25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	2.26% 83.5g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 2.4 times more Vitamin B1, 1.4 times more Vitamin B9, 177.3 times more Vitamin C and more Vitamin E than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 4.3 times more Vitamin B2, 5.3 times more Vitamin B3, 14.4 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin D than Raw Oranges.
• Both Raw Oranges as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Vitamin B12 and Vitamin K in 100 g.

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

• Raw Oranges have 13.3 times more Calcium and 1.5 times more Potassium than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 19.9 times more Copper, 4.4 times more Iron, 1.4 times more Magnesium, 8.2 times more Manganese, 2.1 times more Phosphorus, 49.6 times more Selenium and 19 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cooked Shiitake Mushrooms no Salt have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges have 2.4 times more Sugars than Cooked Shiitake Mushrooms no Salt.
• While Cooked Shiitake Mushrooms no Salt contain 1.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Cooked Shiitake Mushrooms no Salt have similar amounts of Energy, Carbohydrate and Fiber per 100 g.
• Both Raw Oranges as well as Cooked Shiitake Mushrooms no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.