Comparing Nutrients in 1 kilogram Portabella Mushrooms VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Portabella Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Energy	7.6% 220kcal	17% 490kcal	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	0.31% 0.1g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	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	91% 119g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	37.7% 21g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	281% 45mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	228% 11.4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16.7% 100IU	0% 0IU	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

	Portabella Mushrooms	Valencia Oranges	Recommended Dietary Allowance
Calcium	3% 30mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	41% 0.37mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	NA	24% 100mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	10% 0.23mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	107% 3640mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	338% 186μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	25% 928g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Portabella Mushrooms vs Valencia Oranges:

• Raw Portabella Mushrooms have 3.3 times more Vitamin B2, 16.4 times more Vitamin B3, 4.6 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B9 and more Vitamin C than Raw Portabella Mushrooms.

Comparing minerals per 1 kilogram for Portabella Mushrooms vs Valencia Oranges:

• Raw Portabella Mushrooms have 7.7 times more Copper, 3.4 times more Iron, 3 times more Manganese, 6.4 times more Phosphorus, 2 times more Potassium and 8.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 13.3 times more Calcium than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Portabella Mushrooms have 2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Energy, more Omega 3, 3.1 times more Carbohydrate and 1.9 times more Fiber than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.