Comparing Nutrients in 14 ounces Microwaved White Mushrooms VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Microwaved White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	4.8% 139kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.54% 1.1g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	47% 18g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.2mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.78mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	7.28% 43.7IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.4% 24mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16.4% 1.3mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72% 504mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	130% 71.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.5% 351g	8.83% 327g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Microwaved White Mushrooms vs Oranges with Peel :

• Microwaved White Mushrooms have 8.6 times more Vitamin B2, 10.7 times more Vitamin B3 and 5.9 times more Vitamin B5 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A, 1.7 times more Vitamin B1, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Microwaved White Mushrooms vs Oranges with Peel :

• Microwaved White Mushrooms have 6.5 times more Copper, 5.8 times more Phosphorus, 2.5 times more Potassium, 25.7 times more Selenium, 8.5 times more Sodium and 6.6 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 11.7 times more Calcium and 2.4 times more Iron than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Oranges with Peel have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Microwaved White Mushrooms have 6.4 times more Omega 6 and 3 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.8 times more Energy, more Omega 3, 2.6 times more Carbohydrate and 1.8 times more Fiber than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Raw Oranges with Peel have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.