Comparing Nutrients in 100 grams Valencia Oranges VS Shiitake Mushrooms

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

Nutrient Comparison: Valencia Oranges VS Shiitake Mushrooms per 100 g

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

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

• 100 grams of Valencia Oranges have 5.8 times more Vitamin B1 and 3 times more Vitamin B9 than Shiitake Mushrooms.
• While 100 g of Raw Shiitake Mushrooms contain 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.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin D
• 100 grams of Shiitake Mushrooms have insufficient amounts of Vitamin B1

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

• 100 grams of Valencia Oranges have 20 times more Calcium than Shiitake Mushrooms.
• While 100 g of Raw Shiitake Mushrooms contain 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.
• Both Valencia Oranges and Shiitake Mushrooms contain similar levels of Water per 100 grams.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 100 grams of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Valencia Oranges have 1.8 times more Carbohydrate than Shiitake Mushrooms.
• While 100 g of Raw Shiitake Mushrooms contain 2.2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Shiitake Mushrooms offer comparable quantities of Fiber per 100 grams.
• 100 grams of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in 100 grams.