Comparing Nutrients in 14 ounces Oranges VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Oranges	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	6.43% 187kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	16% 21g	130g per day for Men 19-50 years
Sugars	51% 37g	13% 9.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	23% 8.73g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled White Mushrooms	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	29% 0.38mg	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	29.8% 119μg	18% 71.4μg	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	235% 211mg	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	16% 159mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	222% 2mg	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	4.96% 0.4mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	20% 0.46mg	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	7.94% 55.6mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	86% 47.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.77% 361g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 1.7 times more Vitamin B9, 13.3 times more Vitamin C and 18 times more Vitamin E than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 7.5 times more Vitamin B2, 15.8 times more Vitamin B3, 8.6 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin D than Raw Oranges.
• Both Raw Oranges and Boiled and Drained White Mushrooms have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Oranges as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Boiled White Mushrooms:

• Raw Oranges have 6.7 times more Calcium than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 11.2 times more Copper, 17.4 times more Iron, 4.6 times more Manganese, 6.2 times more Phosphorus, 2 times more Potassium, 23.8 times more Selenium and 12.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained White Mushrooms have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.7 times more Energy, 2.2 times more Carbohydrate and 4 times more Sugars than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 9.9 times more Omega 6 and 2.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained White Mushrooms have similar amounts of Fiber per 14 oz.
• Both Raw Oranges as well as Boiled and Drained White Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.