Comparing Nutrients in 100 grams Navel Oranges VS Maitake Mushrooms

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

Nutrient Comparison: Navel Oranges VS Maitake Mushrooms per 100 g

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

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

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

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

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

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 1.8 times more Carbohydrate, 4.1 times more Sugars and more Fructose than Maitake Mushrooms.
• While 100 g of Raw Maitake Mushrooms contain 2.1 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Maitake Mushrooms offer comparable quantities of Fiber per 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Maitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.