Comparing Nutrients in 1 kilogram Microwaved White Mushrooms VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Microwaved White Mushrooms	Florida Oranges	Recommended Dietary Allowance
Energy	12% 350kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.78% 0.25g	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	1.82% 0.31g	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	88.8% 115g	130g per day for Men 19-50 years
Sugars	0% 0g	126% 91g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	63% 24g	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	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	332% 4.3mg	30.8% 0.4mg	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	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Florida Oranges	Recommended Dietary Allowance
Calcium	6% 60mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	43.3% 0.39mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	144% 4880mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24% 885g	23.6% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Microwaved White Mushrooms vs Florida Oranges:

• Microwaved White Mushrooms have 10.8 times more Vitamin B2, 13.4 times more Vitamin B3, 7.8 times more Vitamin B5 and more Vitamin D than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, 1.7 times more Vitamin B1, more Vitamin C and more Vitamin E than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Florida Oranges have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Microwaved White Mushrooms as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Microwaved White Mushrooms vs Florida Oranges:

• Microwaved White Mushrooms have 9.5 times more Copper, 3.7 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 10.6 times more Phosphorus, 2.9 times more Potassium, 36 times more Selenium, more Sodium and 9.1 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 7.2 times more Calcium than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Florida Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved White Mushrooms have 9 times more Omega 6 and 5.6 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.3 times more Energy, 1.9 times more Carbohydrate and more Sugars than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Florida Oranges have similar amounts of Fiber per 1 kg.
• Both Microwaved White Mushrooms as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.