Comparing Nutrients in 100 grams Navel Oranges VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Navel Oranges	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.7% 49kcal	10.2% 296kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.81% 0.14g	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	58% 75.4g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	3.05% 2.2g	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	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Shiitake 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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	438% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	74.2% 0.97mg	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	8.5% 34μg	40.8% 163μg	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	3.9% 3.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25.7% 154IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	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

	Navel Oranges	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	574% 5.17mg	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	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	51% 1.18mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	84% 46μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	69.6% 7.66mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.26% 9.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dried Shiitake Mushrooms per 100 g

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

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

• 100 grams of Navel Oranges have 16.9 times more Vitamin C than Dried Shiitake Mushrooms.
• While 100 g of Dried Shiitake Mushrooms contain 4.4 times more Vitamin B1, 24.9 times more Vitamin B2, 33.2 times more Vitamin B3, 83.9 times more Vitamin B5, 12.2 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin D than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin D
• Both Raw Navel Oranges as well as Dried Shiitake 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 Dried Shiitake Mushrooms:

• 100 grams of Navel Oranges have 3.9 times more Calcium and 9 times more Water than Dried Shiitake Mushrooms.
• While 100 g of Dried Shiitake Mushrooms contain 132.4 times more Copper, 13.2 times more Iron, 12 times more Magnesium, 40.6 times more Manganese, 12.8 times more Phosphorus, 9.2 times more Potassium, more Selenium and 95.8 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 100 grams of Dried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 3.8 times more Sugars than Dried Shiitake Mushrooms.
• While 100 g of Dried Shiitake Mushrooms contain 6 times more Energy, 6 times more Carbohydrate, 5.2 times more Fiber and 10.5 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Dried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.