Comparing Nutrients in 500 calories Valencia OrangesVS Maitake Mushrooms

Weight per 500 calories

Valencia Oranges

1020g

Maitake Mushrooms

1613g

Valencia Oranges have 1.6 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 - Valencia Oranges or Maitake Mushrooms?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Maitake Mushrooms

21%

74%

500 kcal ▼

Macro Nutrients

Valencia 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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3.16%3.06g

Fat

3.16%3.06g

3.06 gvs3.06 g

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

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1.1%0.36g

Saturated Fat

1.5%0.48g

0.36 gvs0.48 g

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

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10.2%0.16g

Omega 3

0%0g

0.16 gvs0 g

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

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2.64%0.45g

Omega 6

8.54%1.45g

0.45 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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93%121g

Carbohydrate

86.5%112g

121 gvs112 g

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

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Sugars

46%33.4g

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

NA 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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19%10.6g

Protein

56%31.3g

10.6 gvs31.3 g

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

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Vitamins

Valencia Orangesvs Maitake Mushrooms

13.6%122μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

122 μgvs0 μg

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

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74%0.89mg

Vitamin B1

196%2.35mg

Thiamine

0.89 mgvs2.35 mg

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

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31.4%0.41mg

Vitamin B2

300%3.9mg

Riboflavin

0.41 mgvs3.9 mg

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

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17.5%2.8mg

Vitamin B3

664%106mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs106 mg

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

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51%2.55mg

Vitamin B5

87%4.35mg

Pantothenic acid

2.55 mgvs4.35 mg

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

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49.5%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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99%398μg

Vitamin B9

84.7%339μg

Folates and Folic Acid

398 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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550%495mg

Vitamin C

0%0mg

Ascorbic acid

495 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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Vitamin E

1.08%0.16mg

Tocopherols and Tocotrienols

NA mgvs0.16 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 Maitake Mushrooms

41%408mg

Calcium

1.6%16mg

408 mgvs16 mg

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

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42%0.38mg

Copper

452%4.06mg

0.38 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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11.5%0.92mg

Iron

60.5%4.84mg

0.92 mgvs4.84 mg

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

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24.3%102mg

Magnesium

38.4%161mg

102 mgvs161 mg

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

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10.2%0.23mg

Manganese

41.4%0.95mg

0.23 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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24.8%173mg

Phosphorus

171%1194mg

173 mgvs1194 mg

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

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53.7%1827mg

Potassium

97%3290mg

1827 mgvs3290 mg

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

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Selenium

64.5%35.5μg

NA 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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5.57%0.61mg

Zinc

110%12mg

0.61 mgvs12 mg

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

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24%881g

Water

39.4%1458g

881 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 Valencia Oranges vs Maitake Mushrooms:

Raw Valencia Oranges have more Vitamin A and more Vitamin C than Raw Maitake Mushrooms.
While Raw Maitake Mushrooms contain 2.7 times more Vitamin B1, 9.6 times more Vitamin B2, 38 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin D than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Maitake Mushrooms have similar amounts of Vitamin B9 per 500 kcal.
Both Raw Valencia Oranges as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Maitake Mushrooms:

Raw Valencia Oranges have 25.3 times more Calcium than Raw Maitake Mushrooms.
While Raw Maitake Mushrooms contain 10.8 times more Copper, 5.3 times more Iron, 1.6 times more Magnesium, 4.1 times more Manganese, 6.9 times more Phosphorus, 1.8 times more Potassium, 19.8 times more Zinc and 1.7 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have more Omega 3 than Raw Maitake Mushrooms.
While Raw Maitake Mushrooms contain 3.2 times more Omega 6, 1.7 times more Fiber and 2.9 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Maitake Mushrooms have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Valencia Oranges as well as Raw Maitake Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesMaitake MushroomsVS Navel OrangesValencia OrangesVS Chinese BroccoliMaitake MushroomsVS Chinese Broccoli

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Maitake Mushrooms

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: