Comparing Nutrients in 1 kilogram White Mushrooms VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	7.6% 220kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	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	9.4% 1.6g	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	25% 32.6g	119% 155g	130g per day for Men 19-50 years
Sugars	27.3% 20g	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	2.34% 1.7g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	118% 45g	38g per day for Men 19-50 years
Protein	55% 31g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	White 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	67.5% 0.81mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	309% 4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	302% 91μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.3% 21mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.7% 70IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	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

	White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	3% 30mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	62.5% 5mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	123% 860mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25% 925g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of White 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 White Mushrooms vs Oranges with Peel :

• 1 kilogram of White Mushrooms has 8 times more Vitamin B2, 7.2 times more Vitamin B3 and 4.5 times more Vitamin B5 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Vitamin B9 and 33.8 times more Vitamin C than Raw White Mushrooms.
• Both White Mushrooms and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• Both Raw White Mushrooms as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of White Mushrooms has 5.6 times more Copper, 3.9 times more Phosphorus, 1.6 times more Potassium, 13.3 times more Selenium and 4.7 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 23.3 times more Calcium, 1.6 times more Iron and 1.6 times more Magnesium than Raw White Mushrooms.
• Both White Mushrooms and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of White 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 White Mushrooms has 2.4 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.9 times more Energy, 4.8 times more Carbohydrate and 4.5 times more Fiber than Raw White Mushrooms.
• 1 kilogram of White Mushrooms provide inadequate amounts of Energy
• Both Raw White Mushrooms as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.