Comparing Nutrients in 14 ounces Oranges with Peel VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Oranges with Peel	Oyster Mushrooms	Recommended Dietary Allowance
Energy	8.62% 250kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.77% 0.25g	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	2.87% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	18.6% 24g	130g per day for Men 19-50 years
Sugars	NA	6.08% 4.4g	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	0% 0g	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	% 4.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47% 18g	24% 9.13g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	93% 28μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	37.7% 151μg	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	313% 282mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	19% 115IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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

	Oranges with Peel	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	27.8% 278mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	108% 0.97mg	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	39.7% 3.18mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	19.5% 0.45mg	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	12.5% 87.3mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Oyster Mushrooms per 14 oz

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

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Oyster Mushrooms:

• 14 ounces of Oranges with Peel have more Vitamin C than Oyster Mushrooms.
• While 14 oz of Raw Oyster Mushrooms contain 7 times more Vitamin B2, 9.9 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Oyster Mushrooms provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Oyster Mushrooms have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Oyster Mushrooms:

• 14 ounces of Oranges with Peel have 23.3 times more Calcium than Oyster Mushrooms.
• While 14 oz of Raw Oyster Mushrooms contain 4.3 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 5.5 times more Phosphorus, 2.1 times more Potassium, 3.7 times more Selenium and 7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Oyster Mushrooms contain similar levels of Water per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 14 ounces of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 1.9 times more Energy, 2.5 times more Carbohydrate and 2 times more Fiber than Oyster Mushrooms.
• While 14 oz of Raw Oyster Mushrooms contain 2.5 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oyster Mushrooms provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Oyster Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.