Comparing Nutrients in 14 ounces Valencia Oranges VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Valencia Oranges	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	6.7% 194kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	36.3% 47g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	23% 8.73g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled White Mushrooms	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	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	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	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	16% 159mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.16% 0.24mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.77% 361g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 2.2 times more Vitamin B9 and 12.1 times more Vitamin C than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 7.5 times more Vitamin B2, 16.3 times more Vitamin B3, 8.6 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin D than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained White Mushrooms have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Valencia Oranges as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12 in 14 oz.

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

• Raw Valencia Oranges have 6.7 times more Calcium than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 13.6 times more Copper, 19.3 times more Iron, 5 times more Manganese, 5.1 times more Phosphorus, 2 times more Potassium and 14.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia 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 Valencia Oranges have 1.8 times more Energy, 16 times more Omega 3 and 2.2 times more Carbohydrate than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 4.1 times more Omega 6 and 2.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained White Mushrooms have similar amounts of Fiber per 14 oz.
• Both Raw Valencia Oranges as well as Boiled and Drained White Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.