Comparing Nutrients in 300 calories Stir-Fried White MushroomsVS Valencia Oranges

Weight per 300 calories

Stir-Fried White Mushrooms

1154g

Valencia Oranges

612g

Raw Valencia Oranges have 1.9 times more energy per unit of mass than Stir-Fried White Mushrooms, which is low in comparison to other foods. Stir-Fried White Mushrooms having very low energy density.

Which food has more nutrients per 300 calories - Stir-Fried White Mushrooms or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Stir-Fried White Mushrooms

43%

48%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Stir-Fried White Mushroomsvs Valencia Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.93%3.8g

Fat

1.9%1.84g

3.8 gvs1.84 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.44%0.46g

Saturated Fat

0.67%0.21g

0.46 gvs0.21 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

6.12%0.098g

0 gvs0.098 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11%1.85g

Omega 6

1.6%0.27g

1.85 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36%46.6g

Carbohydrate

56%72.8g

46.6 gvs72.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0%0g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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54.7%20.8g

Fiber

40.3%15.3g

20.8 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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73.8%41.3g

Protein

11.4%6.37g

41.3 gvs6.37 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Stir-Fried White Mushroomsvs Valencia Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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92%1.1mg

Vitamin B1

44.4%0.53mg

Thiamine

1.1 mgvs0.53 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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411%5.34mg

Vitamin B2

19%0.24mg

Riboflavin

5.34 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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288%46mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

46 mgvs1.68 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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335%16.7mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

16.7 mgvs1.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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37.3%0.48mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.48 mgvs0.39 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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57.7%231μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

231 μgvs239 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

330%297mg

Ascorbic acid

0 mgvs297 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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15.4%92IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

92 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg

Vitamin E

Tocopherols and Tocotrienols

0 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Stir-Fried White Mushroomsvs Valencia Oranges

4.6%46mg

Calcium

24.5%245mg

46 mgvs245 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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373%3.36mg

Copper

25%0.23mg

3.36 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36%2.9mg

Iron

6.9%0.55mg

2.9 mgvs0.55 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.2%127mg

Magnesium

14.6%61.2mg

127 mgvs61.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23.6%0.54mg

Manganese

6.12%0.14mg

0.54 mgvs0.14 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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173%1212mg

Phosphorus

15%104mg

1212 mgvs104 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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134%4569mg

Potassium

32.2%1096mg

4569 mgvs1096 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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292%160μg

Selenium

160 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.23%138mg

Sodium

0%0mg

138 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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59.8%6.58mg

Zinc

3.34%0.37mg

6.58 mgvs0.37 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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28.4%1051g

Water

14.3%529g

1051 gvs529 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Stir-Fried White Mushrooms vs Valencia Oranges:

Stir-Fried White Mushrooms have 2.1 times more Vitamin B1, 21.8 times more Vitamin B2, 27.4 times more Vitamin B3, 10.9 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin D than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Stir-Fried White Mushrooms.
Both Stir-Fried White Mushrooms and Raw Valencia Oranges have similar amounts of Vitamin B9 per 300 kcal.
Both Stir-Fried White Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Stir-Fried White Mushrooms vs Valencia Oranges:

Stir-Fried White Mushrooms have 14.8 times more Copper, 5.2 times more Iron, 2.1 times more Magnesium, 3.9 times more Manganese, 11.6 times more Phosphorus, 4.2 times more Potassium, more Sodium, 17.9 times more Zinc and 2 times more Water than Raw Valencia Oranges.
While Raw Valencia Oranges contain 5.3 times more Calcium than Stir-Fried White Mushrooms.

Comparison of macro-nutrients per 300 calories:

Stir-Fried White Mushrooms have 2.1 times more Fat, 6.9 times more Omega 6, 1.4 times more Fiber and 6.5 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Omega 3 and 1.6 times more Carbohydrate than Stir-Fried White Mushrooms.
Both Stir-Fried White Mushrooms and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
Both Stir-Fried White Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Stir-Fried White MushroomsVS Canned MushroomsValencia OrangesVS Canned MushroomsStir-Fried White MushroomsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Stir-Fried White MushroomsVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Stir-Fried White Mushrooms or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: