Comparing Nutrients in 500 calories Stir-Fried Shiitake MushroomsVS Navel Oranges

Weight per 500 calories

Stir-Fried Shiitake Mushrooms

1282g

Navel Oranges

1020g

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

Which food has more nutrients per 500 calories - Stir-Fried Shiitake Mushrooms or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Stir-Fried Shiitake Mushrooms

29%

64%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Stir-Fried Shiitake Mushroomsvs Navel 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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4.63%4.5g

Fat

1.58%1.53g

4.5 gvs1.53 g

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

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1.3%0.41g

Saturated Fat

0.54%0.17g

0.41 gvs0.17 g

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

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0%0g

Omega 3

5.74%0.092g

0 gvs0.092 g

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

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11.5%1.95g

Omega 6

1.4%0.23g

1.95 gvs0.23 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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75.7%98g

Carbohydrate

98%128g

98 gvs128 g

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

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5.3%3.85g

Sugars

120%86.7g

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

3.85 gvs86.7 g

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

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0%0g

Fructose

31.7%23g

≤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 gvs23 g

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

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%3.85g

Glucose

%20g

3.85 gvs20 g

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

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%0g

Sucrose

%43.7g

0 gvs43.7 g

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

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121%46g

Fiber

59%22.4g

46 gvs22.4 g

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

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79%44.2g

Protein

16.6%9.3g

44.2 gvs9.3 g

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

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Vitamins

Stir-Fried Shiitake Mushroomsvs Navel Oranges

0%0μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

0 μgvs122 μg

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

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106%1.27mg

Vitamin B1

58%0.69mg

Thiamine

1.27 mgvs0.69 mg

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

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270%3.5mg

Vitamin B2

40%0.52mg

Riboflavin

3.5 mgvs0.52 mg

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

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310%49.6mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

49.6 mgvs4.34 mg

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

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349%17.4mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

17.4 mgvs2.66 mg

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

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172%2.23mg

Vitamin B6

62%0.81mg

Pyridoxine

2.23 mgvs0.81 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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45%179μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

179 μgvs347 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

670%603mg

Ascorbic acid

0 mgvs603 mg

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

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45%269IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

269 IUvs0 IU

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

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0%0mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

0 mgvs1.53 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

Stir-Fried Shiitake Mushroomsvs Navel Oranges

2.56%25.6mg

Calcium

44%439mg

25.6 mgvs439 mg

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

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232%2.1mg

Copper

44.2%0.4mg

2.1 mgvs0.4 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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85%6.8mg

Iron

16.6%1.33mg

6.8 mgvs1.33 mg

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

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58%244mg

Magnesium

26.7%112mg

244 mgvs112 mg

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

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124%2.86mg

Manganese

13%0.3mg

2.86 mgvs0.3 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%1423mg

Phosphorus

33.5%235mg

1423 mgvs235 mg

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

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123%4179mg

Potassium

50%1694mg

4179 mgvs1694 mg

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

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147%80.8μg

Selenium

0%0μg

80.8 μgvs0 μg

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

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4.27%64mg

Sodium

0.68%10.2mg

64 mgvs10.2 mg

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

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112%12.3mg

Zinc

7.42%0.82mg

12.3 mgvs0.82 mg

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

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30.4%1125g

Water

23.7%877g

1125 gvs877 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 Stir-Fried Shiitake Mushrooms vs Navel Oranges:

Stir-Fried Shiitake Mushrooms have 1.8 times more Vitamin B1, 6.8 times more Vitamin B2, 11.4 times more Vitamin B3, 6.5 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin D than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin E than Stir-Fried Shiitake Mushrooms.
Both Stir-Fried Shiitake Mushrooms as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Stir-Fried Shiitake Mushrooms vs Navel Oranges:

Stir-Fried Shiitake Mushrooms have 5.3 times more Copper, 5.1 times more Iron, 2.2 times more Magnesium, 9.7 times more Manganese, 6.1 times more Phosphorus, 2.5 times more Potassium, more Selenium, 15.1 times more Zinc and 1.3 times more Water than Raw Navel Oranges.
While Raw Navel Oranges contain 17.1 times more Calcium than Stir-Fried Shiitake Mushrooms.

Comparison of macro-nutrients per 500 calories:

Stir-Fried Shiitake Mushrooms have 8.3 times more Omega 6, 2.1 times more Fiber and 4.8 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain more Omega 3, 1.3 times more Carbohydrate, 22.6 times more Sugars and more Fructose than Stir-Fried Shiitake Mushrooms.
Both Stir-Fried Shiitake Mushrooms and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
Both Stir-Fried Shiitake Mushrooms as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Stir-Fried Shiitake MushroomsVS Dried Shiitake MushroomsNavel OrangesVS Dried Shiitake MushroomsStir-Fried Shiitake MushroomsVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Stir-Fried Shiitake MushroomsVS Navel Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Stir-Fried Shiitake Mushrooms or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: