Comparing Nutrients in 14 ounces Fresh Orange juice VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Fresh Orange juice	White Mushrooms	Recommended Dietary Allowance
Energy	6.16% 179kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	9.95% 13g	130g per day for Men 19-50 years
Sugars	46% 33.3g	11% 7.86g	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	11.6% 8.4g	0.93% 0.67g	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	% 7.2g	% 5.87g	g per day for Men 19-50 years
Sucrose	% 16.4g	% 0g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	White Mushrooms	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	120% 36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	220% 198mg	9.26% 8.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.63% 27.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	White Mushrooms	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	140% 1.26mg	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	9.92% 0.79mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	8.1% 0.19mg	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	9.64% 67.5mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.9% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS White Mushrooms per 14 oz

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

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs White Mushrooms:

• 14 ounces of Fresh Orange juice have 1.8 times more Vitamin B9 and 23.8 times more Vitamin C than White Mushrooms.
• While 14 oz of Raw White Mushrooms contain 13.4 times more Vitamin B2, 9 times more Vitamin B3, 7.9 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and White Mushrooms provide similar amounts of Vitamin B1 per 14 ounces.
• Both Raw Orange juice as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Fresh Orange juice vs White Mushrooms:

• 14 ounces of Fresh Orange juice have 1.2 times more Magnesium than White Mushrooms.
• While 14 oz of Raw White Mushrooms contain 7.2 times more Copper, 2.5 times more Iron, 3.4 times more Manganese, 5.1 times more Phosphorus, 1.6 times more Potassium, 93 times more Selenium and 10.4 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and White Mushrooms contain similar levels of Water per 14 ounces.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Raw Orange juice as well as Raw White Mushrooms lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fresh Orange juice have 3.2 times more Carbohydrate, 4.2 times more Sugars and 12.5 times more Fructose than White Mushrooms.
• While 14 oz of Raw White Mushrooms contain 5 times more Fiber and 4.4 times more Protein than Raw Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Fiber and Protein
• Both Raw Orange juice as well as Raw White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.