Comparing Nutrients in 14 ounces Valencia Oranges VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Valencia Oranges	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	6.7% 194kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	9.4% 6.83g	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	26% 9.92g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	150% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	167% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	16% 159mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	220% 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	4.47% 0.36mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	24.5% 0.56mg	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	68% 476mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	NA	188% 103μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Brown Mushrooms, Italian, Or Crimini:

• Raw Valencia Oranges have more Vitamin A, 1.6 times more Vitamin B9 and more Vitamin C than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 12.3 times more Vitamin B2, 13.9 times more Vitamin B3, 6 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Brown Mushrooms, Italian, Or Crimini have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Valencia Oranges as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Brown Mushrooms, Italian, Or Crimini:

• Raw Valencia Oranges have 2.2 times more Calcium than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 13.5 times more Copper, 4.4 times more Iron, 6.2 times more Manganese, 7.1 times more Phosphorus, 2.5 times more Potassium and 18.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Brown Mushrooms, Italian, Or Crimini have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 2.2 times more Energy, more Omega 3, 2.8 times more Carbohydrate and 4.2 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 2.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.