Comparing Nutrients in 500 calories OrangesVS Maitake Mushrooms

Weight per 500 calories

Oranges

1064g

Maitake Mushrooms

1613g

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 500 calories - Oranges or Maitake Mushrooms?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Maitake Mushrooms

21%

74%

500 kcal ▼

Macro Nutrients

Orangesvs Maitake Mushrooms

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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1.3%1.28g

Fat

3.16%3.06g

1.28 gvs3.06 g

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

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0.5%0.16g

Saturated Fat

1.5%0.48g

0.16 gvs0.48 g

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

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4.65%0.074g

Omega 3

0%0g

0.074 gvs0 g

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

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1.13%0.19g

Omega 6

8.54%1.45g

0.19 gvs1.45 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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96%125g

Carbohydrate

86.5%112g

125 gvs112 g

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

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137%99g

Sugars

46%33.4g

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

99 gvs33.4 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

%28g

NA gvs28 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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67%25.5g

Fiber

115%43.5g

25.5 gvs43.5 g

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

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18%10g

Protein

56%31.3g

10 gvs31.3 g

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

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Vitamins

Orangesvs Maitake Mushrooms

13%117μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

117 μgvs0 μg

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

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77%0.93mg

Vitamin B1

196%2.35mg

Thiamine

0.93 mgvs2.35 mg

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

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32.7%0.43mg

Vitamin B2

300%3.9mg

Riboflavin

0.43 mgvs3.9 mg

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

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18.8%3mg

Vitamin B3

664%106mg

Niacin, nicotinic acid, niacinamide

3 mgvs106 mg

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

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53%2.66mg

Vitamin B5

87%4.35mg

Pantothenic acid

2.66 mgvs4.35 mg

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

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49%0.64mg

Vitamin B6

69.5%0.9mg

Pyridoxine

0.64 mgvs0.9 mg

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

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Vitamin B7

1753%526μg

Biotin

NA μgvs526 μg

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

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79.8%319μg

Vitamin B9

84.7%339μg

Folates and Folic Acid

319 μgvs339 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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629%566mg

Vitamin C

0%0mg

Ascorbic acid

566 mgvs0 mg

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

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0%0IU

Vitamin D

3019%18113IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs18113 IU

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

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12.8%1.9mg

Vitamin E

1.08%0.16mg

Tocopherols and Tocotrienols

1.9 mgvs0.16 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

42.6%426mg

Calcium

1.6%16mg

426 mgvs16 mg

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

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53%0.48mg

Copper

452%4.06mg

0.48 mgvs4.06 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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13.3%1.06mg

Iron

60.5%4.84mg

1.06 mgvs4.84 mg

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

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25.3%106mg

Magnesium

38.4%161mg

106 mgvs161 mg

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

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11.6%0.27mg

Manganese

41.4%0.95mg

0.27 mgvs0.95 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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21.3%149mg

Phosphorus

171%1194mg

149 mgvs1194 mg

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

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56.6%1926mg

Potassium

97%3290mg

1926 mgvs3290 mg

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

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9.67%5.3μg

Selenium

64.5%35.5μg

5.3 μgvs35.5 μg

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

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0%0mg

Sodium

1.08%16mg

0 mgvs16 mg

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

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6.77%0.74mg

Zinc

110%12mg

0.74 mgvs12 mg

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

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25%923g

Water

39.4%1458g

923 gvs1458 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 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 500 kcal.
Both Raw Oranges as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Raw Oranges as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesMaitake MushroomsVS Valencia OrangesOrangesVS Chinese BroccoliMaitake MushroomsVS Chinese Broccoli

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Maitake Mushrooms

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: