Comparing Nutrients in 14 ounces Navel Oranges VS Boiled White Mushrooms

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	6.7% 194kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	16% 21g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	23% 8.73g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Navel 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	22.5% 0.27mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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

	Navel Oranges	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	17% 171mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	17% 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	6.45% 0.52mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	86% 47.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	9.22% 341g	9.77% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled White Mushrooms per 14 oz

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

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

• 14 ounces of Navel Oranges have 1.9 times more Vitamin B9 and 14.8 times more Vitamin C than Boiled White Mushrooms.
• While 14 oz of Boiled and Drained White Mushrooms contain 5.9 times more Vitamin B2, 10.5 times more Vitamin B3 and 8.3 times more Vitamin B5 than Raw Navel Oranges.
• Both Navel Oranges and Boiled White Mushrooms provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• Both Raw Navel Oranges as well as Boiled and Drained 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 Navel Oranges vs Boiled White Mushrooms:

• 14 ounces of Navel Oranges have 7.2 times more Calcium than Boiled White Mushrooms.
• While 14 oz of Boiled and Drained White Mushrooms contain 12.9 times more Copper, 13.4 times more Iron, 4 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, more Selenium and 10.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled White Mushrooms contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 14 ounces of Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 2.4 times more Carbohydrate and 3.6 times more Sugars than Boiled White Mushrooms.
• While 14 oz of Boiled and Drained White Mushrooms contain 2.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled White Mushrooms offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Boiled and Drained White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.