Comparing Nutrients in 1 kilogram Canned Straw Mushrooms VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Straw Mushrooms	38%	15%	47%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Straw Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	11% 320kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	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	35.7% 46.4g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	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	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	65.8% 25g	118% 45g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Straw 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	11% 0.13mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.4% 4.12mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	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	95% 380μg	75% 300μg	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	0% 0mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Straw Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	10% 100mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	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	179% 14.3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	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	87% 610mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	276% 152μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	256% 3840mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.3% 899g	22.2% 823g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Straw Mushrooms vs Oranges with Peel :

• Canned Straw Mushrooms, Solids have 1.4 times more Vitamin B2, 1.2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A, 7.7 times more Vitamin B1, 2.2 times more Vitamin B3, 6.6 times more Vitamin B6 and more Vitamin C than Canned Straw Mushrooms, Solids.
• Both Canned Straw Mushrooms, Solids as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Canned Straw Mushrooms vs Oranges with Peel :

• Canned Straw Mushrooms, Solids have 2.3 times more Copper, 1.8 times more Iron, 2.8 times more Phosphorus, 21.7 times more Selenium, 192 times more Sodium and 6.1 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 7 times more Calcium, 2 times more Magnesium and 2.5 times more Potassium than Canned Straw Mushrooms, Solids.
• Both Canned Straw Mushrooms, Solids and Raw Oranges with Peel have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Straw Mushrooms, Solids have 5.9 times more Omega 6 and 2.9 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2 times more Energy, 8 times more Omega 3, 3.3 times more Carbohydrate and 1.8 times more Fiber than Canned Straw Mushrooms, Solids.
• Both Canned Straw Mushrooms, Solids as well as Raw Oranges with Peel have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.