Comparing Nutrients in 1 kilogram UV Exposed Portabella Mushrooms VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	7.6% 220kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	119% 155g	130g per day for Men 19-50 years
Sugars	34.5% 25g	NA	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	6.76% 4.9g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	118% 45g	38g per day for Men 19-50 years
Protein	37.7% 21g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	281% 45mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	228% 11.4mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	71.5% 0.93mg	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	70% 280μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1892% 11350IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Portabella Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	3% 30mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	63.3% 0.57mg	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	38.8% 3.1mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	NA	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	154% 1080mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	107% 3640mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	338% 186μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25% 928g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed Portabella Mushrooms VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of UV Exposed Portabella Mushrooms versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of UV Exposed Portabella Mushrooms vs Oranges with Peel :

• 1 kilogram of UV Exposed Portabella Mushrooms has 2.6 times more Vitamin B2, 9 times more Vitamin B3, 3.5 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Vitamin B1 and more Vitamin C than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Oranges with Peel provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms Exposed to UV as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for UV Exposed Portabella Mushrooms vs Oranges with Peel :

• 1 kilogram of UV Exposed Portabella Mushrooms has 5 times more Copper, 4.9 times more Phosphorus, 1.9 times more Potassium, 26.6 times more Selenium and 4.8 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 23.3 times more Calcium, 2.6 times more Iron and 1.4 times more Magnesium than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of UV Exposed Portabella Mushrooms has 1.6 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.9 times more Energy, 4 times more Carbohydrate and 3.5 times more Fiber than Raw Portabella Mushrooms Exposed to UV.
• 1 kilogram of UV Exposed Portabella Mushrooms provide inadequate amounts of Energy