Comparing Nutrients in 300 calories Valencia OrangesVS Stir-Fried White Mushrooms

Weight per 300 calories

Valencia Oranges

612g

Stir-Fried White Mushrooms

1154g

Valencia Oranges have 1.9 times more energy per 100g than Stir-Fried White Mushrooms. It has low energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Stir-Fried White Mushrooms

43%

48%

300 kcal ▼

Macro Nutrients

Valencia Orangesvs Stir-Fried White 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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1.9%1.84g

Fat

3.93%3.8g

1.84 gvs3.8 g

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

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0.67%0.21g

Saturated Fat

1.44%0.46g

0.21 gvs0.46 g

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

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6.12%0.098g

Omega 3

0%0g

0.098 gvs0 g

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

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1.6%0.27g

Omega 6

11%1.85g

0.27 gvs1.85 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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56%72.8g

Carbohydrate

36%46.6g

72.8 gvs46.6 g

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

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Sugars

0%0g

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

NA gvs0 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

%0g

NA gvs0 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

54.7%20.8g

15.3 gvs20.8 g

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

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11.4%6.37g

Protein

73.8%41.3g

6.37 gvs41.3 g

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

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Vitamins

Valencia Orangesvs Stir-Fried White Mushrooms

8.16%73.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

73.5 μgvs0 μg

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

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44.4%0.53mg

Vitamin B1

92%1.1mg

Thiamine

0.53 mgvs1.1 mg

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

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19%0.24mg

Vitamin B2

411%5.34mg

Riboflavin

0.24 mgvs5.34 mg

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

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10.5%1.68mg

Vitamin B3

288%46mg

Niacin, nicotinic acid, niacinamide

1.68 mgvs46 mg

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

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30.6%1.53mg

Vitamin B5

335%16.7mg

Pantothenic acid

1.53 mgvs16.7 mg

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

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29.7%0.39mg

Vitamin B6

37.3%0.48mg

Pyridoxine

0.39 mgvs0.48 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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59.7%239μg

Vitamin B9

57.7%231μg

Folates and Folic Acid

239 μgvs231 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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330%297mg

Vitamin C

0%0mg

Ascorbic acid

297 mgvs0 mg

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

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0%0IU

Vitamin D

15.4%92IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs92 IU

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

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Vitamin E

0%0mg

Tocopherols and Tocotrienols

NA mgvs0 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Valencia Orangesvs Stir-Fried White Mushrooms

24.5%245mg

Calcium

4.6%46mg

245 mgvs46 mg

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

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25%0.23mg

Copper

373%3.36mg

0.23 mgvs3.36 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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6.9%0.55mg

Iron

36%2.9mg

0.55 mgvs2.9 mg

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

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14.6%61.2mg

Magnesium

30.2%127mg

61.2 mgvs127 mg

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

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6.12%0.14mg

Manganese

23.6%0.54mg

0.14 mgvs0.54 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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15%104mg

Phosphorus

173%1212mg

104 mgvs1212 mg

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

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32.2%1096mg

Potassium

134%4569mg

1096 mgvs4569 mg

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

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Selenium

292%160μg

NA μgvs160 μg

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

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0%0mg

Sodium

9.23%138mg

0 mgvs138 mg

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

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3.34%0.37mg

Zinc

59.8%6.58mg

0.37 mgvs6.58 mg

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

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14.3%529g

Water

28.4%1051g

529 gvs1051 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 Valencia Oranges vs Stir-Fried White Mushrooms:

Raw Valencia Oranges have more Vitamin A and more Vitamin C than Stir-Fried White Mushrooms.
While Stir-Fried White Mushrooms contain 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.
Both Raw Valencia Oranges and Stir-Fried White Mushrooms have similar amounts of Vitamin B9 per 300 kcal.
Both Raw Valencia Oranges as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 in 300 kcal.

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

Raw Valencia Oranges have 5.3 times more Calcium than Stir-Fried White Mushrooms.
While Stir-Fried White Mushrooms contain 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.

Comparison of macro-nutrients per 300 calories:

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

Compare more foods per 300 kcal:

Valencia OrangesVS Navel OrangesStir-Fried White MushroomsVS Navel OrangesValencia OrangesVS Canned MushroomsStir-Fried White MushroomsVS Canned Mushrooms

Compare Foods

Comparing Nutrients in 300 calories Valencia OrangesVS Stir-Fried White Mushrooms

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: