Comparing Nutrients in 14 ounces White Mushrooms VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	3% 87.3kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	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	3.74% 0.64g	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	9.95% 13g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	11% 7.86g	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	0.93% 0.67g	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	% 5.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	47% 18g	38g per day for Men 19-50 years
Protein	22% 12.3g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	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	26.8% 0.32mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	120% 36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.26% 8.33mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.63% 27.8IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	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

	White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.2% 12mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	25% 2mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	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	48.8% 341mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.9% 367g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of White Mushrooms versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of White Mushrooms have 8 times more Vitamin B2, 7.2 times more Vitamin B3 and 4.5 times more Vitamin B5 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 1.8 times more Vitamin B9 and 33.8 times more Vitamin C than Raw White Mushrooms.
• Both White Mushrooms and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• Both Raw White Mushrooms as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of White Mushrooms have 5.6 times more Copper, 3.9 times more Phosphorus, 1.6 times more Potassium, 13.3 times more Selenium and 4.7 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 23.3 times more Calcium, 1.6 times more Iron and 1.6 times more Magnesium than Raw White Mushrooms.
• Both White Mushrooms and Oranges with Peel contain similar levels of Water per 14 ounces.
• 14 ounces of White Mushrooms lack sufficient amounts of Calcium
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of White Mushrooms have 2.4 times more Protein than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2.9 times more Energy, 4.8 times more Carbohydrate and 4.5 times more Fiber than Raw White Mushrooms.
• 14 ounces of White Mushrooms provide inadequate amounts of Energy
• Both Raw White Mushrooms as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.