Comparing Nutrients in 100 grams Oranges with Peel VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Oranges with Peel	Maitake Mushrooms	Recommended Dietary Allowance
Energy	2.17% 63kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	12% 15.5g	5.36% 6.97g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 1.74g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	3.46% 1.94g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	41% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	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	79% 71mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	187% 1123IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	7% 70mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	10% 0.8mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.14% 22mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Maitake Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel 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 Oranges with Peel vs Maitake Mushrooms:

• 100 grams of Oranges with Peel have 1.2 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Maitake Mushrooms.
• While 100 g of Raw Maitake Mushrooms contain 1.5 times more Vitamin B1, 4.8 times more Vitamin B2 and 13.2 times more Vitamin B3 than Raw Oranges with Peel .
• 100 grams of Maitake Mushrooms have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Maitake Mushrooms:

• 100 grams of Oranges with Peel have 70 times more Calcium, 2.7 times more Iron and 1.4 times more Magnesium than Maitake Mushrooms.
• While 100 g of Raw Maitake Mushrooms contain 4.4 times more Copper, 3.4 times more Phosphorus, 3.1 times more Selenium and 6.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Maitake Mushrooms contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 100 grams of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 2 times more Energy, 2.2 times more Carbohydrate and 1.7 times more Fiber than Maitake Mushrooms.
• While 100 g of Raw Maitake Mushrooms contain 1.5 times more Protein than Raw Oranges with Peel .
• 100 grams of Maitake Mushrooms provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Maitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.