Comparing Nutrients in 300 calories OrangesVS Maitake Mushrooms

Weight per 300 calories

Oranges

638g

Maitake Mushrooms

968g

Oranges have 1.5 times more energy per 100g than Maitake Mushrooms. It has low energy density when compared to other foods. Raw Maitake Mushrooms having low energy density.

Which food has more nutrients per 300 calories - Oranges or Maitake Mushrooms?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Maitake Mushrooms

21%

74%

300 kcal ▼

Macro Nutrients

Orangesvs Maitake Mushrooms

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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0.79%0.77g

Fat

1.9%1.84g

0.77 gvs1.84 g

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

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0.3%0.096g

Saturated Fat

0.91%0.29g

0.096 gvs0.29 g

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

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2.8%0.045g

Omega 3

0%0g

0.045 gvs0 g

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

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0.68%0.11g

Omega 6

5.12%0.87g

0.11 gvs0.87 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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57.7%75g

Carbohydrate

52%67.5g

75 gvs67.5 g

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

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82.3%59.7g

Sugars

27.6%20g

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

59.7 gvs20 g

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

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Fructose

0%0g

≤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]

NA gvs0 g

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

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Glucose

%17g

NA gvs17 g

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

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Sucrose

%0g

NA gvs0 g

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

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40.3%15.3g

Fiber

68.8%26g

15.3 gvs26 g

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

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10.7%6g

Protein

33.5%18.8g

6 gvs18.8 g

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

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Vitamins

Orangesvs Maitake Mushrooms

7.8%70.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

70.2 μgvs0 μg

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

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46.3%0.56mg

Vitamin B1

118%1.4mg

Thiamine

0.56 mgvs1.4 mg

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

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19.6%0.26mg

Vitamin B2

180%2.34mg

Riboflavin

0.26 mgvs2.34 mg

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

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11.3%1.8mg

Vitamin B3

398%63.7mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs63.7 mg

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

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32%1.6mg

Vitamin B5

52.3%2.6mg

Pantothenic acid

1.6 mgvs2.6 mg

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

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29.5%0.38mg

Vitamin B6

41.7%0.54mg

Pyridoxine

0.38 mgvs0.54 mg

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

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Vitamin B7

1052%315μg

Biotin

NA μgvs315 μg

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

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48%191μg

Vitamin B9

51%203μg

Folates and Folic Acid

191 μgvs203 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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377%340mg

Vitamin C

0%0mg

Ascorbic acid

340 mgvs0 mg

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

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0%0IU

Vitamin D

1811%10868IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs10868 IU

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

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7.66%1.15mg

Vitamin E

0.65%0.097mg

Tocopherols and Tocotrienols

1.15 mgvs0.097 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Orangesvs Maitake Mushrooms

25.5%255mg

Calcium

0.97%9.68mg

255 mgvs9.68 mg

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

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32%0.29mg

Copper

271%2.44mg

0.29 mgvs2.44 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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7.98%0.64mg

Iron

36.3%2.9mg

0.64 mgvs2.9 mg

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

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15%64mg

Magnesium

23%97mg

64 mgvs97 mg

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

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6.94%0.16mg

Manganese

25%0.57mg

0.16 mgvs0.57 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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12.8%89.4mg

Phosphorus

102%716mg

89.4 mgvs716 mg

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

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34%1155mg

Potassium

58%1974mg

1155 mgvs1974 mg

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

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5.8%3.2μg

Selenium

38.7%21.3μg

3.2 μgvs21.3 μg

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

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0%0mg

Sodium

0.65%9.68mg

0 mgvs9.68 mg

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

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4.06%0.45mg

Zinc

66%7.26mg

0.45 mgvs7.26 mg

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

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15%554g

Water

23.6%875g

554 gvs875 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 Oranges vs Maitake Mushrooms:

Raw Oranges have more Vitamin A, more Vitamin C and 11.9 times more Vitamin E than Raw Maitake Mushrooms.
While Raw Maitake Mushrooms contain 2.5 times more Vitamin B1, 9.2 times more Vitamin B2, 35.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin D than Raw Oranges.
Both Raw Oranges and Raw Maitake Mushrooms have similar amounts of Vitamin B9 per 300 kcal.
Both Raw Oranges as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Maitake Mushrooms:

Raw Oranges have 26.4 times more Calcium than Raw Maitake Mushrooms.
While Raw Maitake Mushrooms contain 8.5 times more Copper, 4.5 times more Iron, 1.5 times more Magnesium, 3.6 times more Manganese, 8 times more Phosphorus, 1.7 times more Potassium, 6.7 times more Selenium, 16.2 times more Zinc and 1.6 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 3 times more Sugars than Raw Maitake Mushrooms.
While Raw Maitake Mushrooms contain 7.6 times more Omega 6, 1.7 times more Fiber and 3.1 times more Protein than Raw Oranges.
Both Raw Oranges and Raw Maitake Mushrooms have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Oranges as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesMaitake MushroomsVS Valencia OrangesOrangesVS Chinese BroccoliMaitake MushroomsVS Chinese Broccoli

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Maitake Mushrooms

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Maitake Mushrooms?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: