Comparing Nutrients in 1 kilogram Microwaved White Mushrooms VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Microwaved White Mushrooms	Fresh Orange juice	Recommended Dietary Allowance
Energy	12% 350kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.4g	80% 104g	130g per day for Men 19-50 years
Sugars	0% 0g	116% 84g	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	0% 0g	29.2% 21g	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	% 0g	% 18g	g per day for Men 19-50 years
Sucrose	% 0g	% 41.4g	g per day for Men 19-50 years
Fiber	65.8% 25g	5.26% 2g	38g per day for Men 19-50 years
Protein	70% 39g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	332% 4.3mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	334% 53.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	392% 19.6mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	30.8% 0.4mg	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	40% 160μg	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	556% 500mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18.3% 110IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Fresh Orange juice	Recommended Dietary Allowance
Calcium	6% 60mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	49% 0.44mg	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	41.3% 3.3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	6.1% 0.14mg	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	181% 1270mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	144% 4880mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	24% 885g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved White Mushrooms VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Microwaved White Mushrooms versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Microwaved White Mushrooms vs Fresh Orange juice:

• 1 kilogram of Microwaved White Mushrooms has 14.4 times more Vitamin B2, 13.4 times more Vitamin B3, 10.3 times more Vitamin B5 and 1.2 times more Vitamin B6 than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.5 times more Vitamin B1, 1.9 times more Vitamin B9 and more Vitamin C than Microwaved White Mushrooms.
• 1 kilogram of Microwaved White Mushrooms have insufficient amounts of Vitamin C
• Both Microwaved White Mushrooms as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Microwaved White Mushrooms vs Fresh Orange juice:

• 1 kilogram of Microwaved White Mushrooms has 8.4 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 4.6 times more Manganese, 7.5 times more Phosphorus, 2.4 times more Potassium, 180 times more Selenium and 14.6 times more Zinc than Fresh Orange juice.
• Both Microwaved White Mushrooms and Fresh Orange juice contain similar levels of Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Microwaved White Mushrooms as well as Raw Orange juice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved White Mushrooms has 12.5 times more Fiber and 5.6 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.7 times more Carbohydrate, more Sugars and more Fructose than Microwaved White Mushrooms.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Fiber and Protein
• Both Microwaved White Mushrooms as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.