Comparing Nutrients in 500 calories Enoki MushroomsVS Oranges

Weight per 500 calories

Enoki Mushrooms

1351g

Oranges

1064g

Raw Oranges have 1.3 times more energy per unit of mass than Raw Enoki Mushrooms, which is low in comparison to other foods. Enoki Mushrooms having low energy density.

Which food has more nutrients per 500 calories - Enoki Mushrooms or Oranges?

Macros Ratio

Protein Fat Carbs

Enoki Mushrooms

24%

70%

Oranges

91%

500 kcal ▼

Macro Nutrients

Enoki Mushroomsvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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4.04%3.9g

Fat

1.3%1.28g

3.9 gvs1.28 g

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

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1.14%0.36g

Saturated Fat

0.5%0.16g

0.36 gvs0.16 g

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

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34.6%0.55g

Omega 3

4.65%0.074g

0.55 gvs0.074 g

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

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6.5%1.1g

Omega 6

1.13%0.19g

1.1 gvs0.19 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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81%106g

Carbohydrate

96%125g

106 gvs125 g

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

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4.1%2.97g

Sugars

137%99g

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

2.97 gvs99 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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%2.97g

Glucose

2.97 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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96%36.5g

Fiber

67%25.5g

36.5 gvs25.5 g

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

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64%36g

Protein

18%10g

36 gvs10 g

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

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Vitamins

Enoki Mushroomsvs Oranges

Vitamin A

13%117μg

RAE, retinol activity equivalents

NA μgvs117 μg

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

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253%3.04mg

Vitamin B1

77%0.93mg

Thiamine

3.04 mgvs0.93 mg

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

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208%2.7mg

Vitamin B2

32.7%0.43mg

Riboflavin

2.7 mgvs0.43 mg

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

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594%95mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

95 mgvs3 mg

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

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365%18.2mg

Vitamin B5

53%2.66mg

Pantothenic acid

18.2 mgvs2.66 mg

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

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104%1.35mg

Vitamin B6

49%0.64mg

Pyridoxine

1.35 mgvs0.64 mg

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

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563%169μg

Vitamin B7

Biotin

169 μgvsNA μg

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

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162%649μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

649 μgvs319 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

629%566mg

Ascorbic acid

0 mgvs566 mg

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

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11.3%67.6IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

67.6 IUvs0 IU

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

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0.9%0.14mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.14 mgvs1.9 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

Enoki Mushroomsvs Oranges

0%0mg

Calcium

42.6%426mg

0 mgvs426 mg

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

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161%1.45mg

Copper

53%0.48mg

1.45 mgvs0.48 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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194%15.5mg

Iron

13.3%1.06mg

15.5 mgvs1.06 mg

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

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51.5%216mg

Magnesium

25.3%106mg

216 mgvs106 mg

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

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44%1mg

Manganese

11.6%0.27mg

1 mgvs0.27 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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203%1419mg

Phosphorus

21.3%149mg

1419 mgvs149 mg

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

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143%4851mg

Potassium

56.6%1926mg

4851 mgvs1926 mg

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

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54%29.7μg

Selenium

9.67%5.3μg

29.7 μgvs5.3 μg

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

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2.7%40.5mg

Sodium

0%0mg

40.5 mgvs0 mg

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

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80%8.8mg

Zinc

6.77%0.74mg

8.8 mgvs0.74 mg

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

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32.3%1194g

Water

25%923g

1194 gvs923 g

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

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Lets compare vitamin content per 500 calories of Enoki Mushrooms vs Oranges:

Raw Enoki Mushrooms have 3.3 times more Vitamin B1, 6.4 times more Vitamin B2, 31.7 times more Vitamin B3, 6.9 times more Vitamin B5, 2.1 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin D than Raw Oranges.
While Raw Oranges contain more Vitamin C and 14.2 times more Vitamin E than Raw Enoki Mushrooms.
Both Raw Enoki Mushrooms as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Enoki Mushrooms vs Oranges:

Raw Enoki Mushrooms have 3 times more Copper, 14.6 times more Iron, 2 times more Magnesium, 3.8 times more Manganese, 9.5 times more Phosphorus, 2.5 times more Potassium, 5.6 times more Selenium, 11.8 times more Zinc and 1.3 times more Water than Raw Oranges.
While Raw Oranges contain more Calcium than Raw Enoki Mushrooms.

Comparison of macro-nutrients per 500 calories:

Raw Enoki Mushrooms have 7.4 times more Omega 3, 5.8 times more Omega 6, 1.4 times more Fiber and 3.6 times more Protein than Raw Oranges.
While Raw Oranges contain 33.5 times more Sugars than Raw Enoki Mushrooms.
Both Raw Enoki Mushrooms and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Enoki Mushrooms as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Enoki MushroomsVS Yellow Sweet PeppersOrangesVS Yellow Sweet PeppersEnoki MushroomsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Enoki MushroomsVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Enoki Mushrooms or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: