Comparing Nutrients in 1 kilogram Canned Orange Juice VS UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Canned Orange Juice	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	16.2% 470kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	121% 87.6g	34.5% 25g	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	33.5% 24.3g	6.76% 4.9g	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	% 22.7g	% 20g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	34.2% 13g	38g per day for Men 19-50 years
Protein	12% 6.8g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	228% 11.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	114% 1.48mg	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	60% 240μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	334% 301mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1892% 11350IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	10% 100mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	318% 2.86mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	30% 0.69mg	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	24.3% 170mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	107% 3640mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	338% 186μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	23.7% 877g	25% 928g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS UV Exposed Portabella Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of UV Exposed Portabella Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs UV Exposed Portabella Mushrooms:

• 1 kilogram of Canned Orange Juice has more Vitamin C than UV Exposed Portabella Mushrooms.
• While 1 kg of Raw Portabella Mushrooms Exposed to UV contains 1.5 times more Vitamin B1, 6.2 times more Vitamin B2, 22.4 times more Vitamin B3, 6.3 times more Vitamin B5, 4.8 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D
• 1 kilogram of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs UV Exposed Portabella Mushrooms:

• 1 kg of Raw Portabella Mushrooms Exposed to UV contains 13 times more Copper, 3.1 times more Iron, 3.3 times more Manganese, 6.4 times more Phosphorus, 2 times more Potassium, 186 times more Selenium and 13.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and UV Exposed Portabella Mushrooms contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Raw Portabella Mushrooms Exposed to UV lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 2.8 times more Carbohydrate, 3.5 times more Sugars and 5 times more Fructose than UV Exposed Portabella Mushrooms.
• While 1 kg of Raw Portabella Mushrooms Exposed to UV contains 4.3 times more Fiber and 3.1 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy in one kilogram.