Comparing Nutrients in 1 kilogram Oranges VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Oranges	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	16.2% 470kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	13.6% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	34% 44.4g	130g per day for Men 19-50 years
Sugars	129% 94g	31% 22.6g	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	0% 0g	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	% 22.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	58% 22g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	370% 111μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	47.5% 190μg	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	591% 532mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	23.3% 140IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	0% 0mg	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

	Oranges	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	40% 400mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	432% 3.9mg	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	12.5% 1mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	29% 0.67mg	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	20% 140mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Grilled Portabella Mushrooms:

• Raw Oranges have more Vitamin A, 1.2 times more Vitamin B1, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin E than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 10.1 times more Vitamin B2, 22.2 times more Vitamin B3, 5 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin D than Raw Oranges.
• Both Raw Oranges as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin B12 and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Grilled Portabella Mushrooms:

• Raw Oranges have 13.3 times more Calcium than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 8.6 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 2.7 times more Manganese, 9.6 times more Phosphorus, 2.4 times more Potassium, 43.8 times more Selenium and 9.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Grilled Portabella Mushrooms have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.6 times more Energy, 2.6 times more Carbohydrate and 4.1 times more Sugars than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 12.9 times more Omega 6 and 3.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Grilled Portabella Mushrooms have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Grilled Portabella Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.