Comparing Nutrients in 1 kilogram Valencia Oranges VS Canned Straw Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Straw Mushrooms	38%	15%	47%

Macro Nutrients

	Valencia Oranges	Canned Straw Mushrooms	Recommended Dietary Allowance
Energy	17% 490kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	65.8% 25g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Straw Mushrooms	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	82.4% 4.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	10.8% 0.14mg	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	98% 390μg	95% 380μg	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	539% 485mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Straw Mushrooms	Recommended Dietary Allowance
Calcium	40% 400mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	148% 1.33mg	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	11.3% 0.9mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	42.6% 0.98mg	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	87% 610mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	NA	276% 152μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	256% 3840mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24.3% 899g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Straw Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Canned Straw Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Canned Straw Mushrooms:

• 1 kilogram of Valencia Oranges has 6.7 times more Vitamin B1, 4.5 times more Vitamin B6 and more Vitamin C than Canned Straw Mushrooms.
• While 1 kg of Canned Straw Mushrooms, Solids contains 1.8 times more Vitamin B2 and 1.6 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Straw Mushrooms provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Straw Mushrooms have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Canned Straw Mushrooms, Solids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Canned Straw Mushrooms:

• 1 kilogram of Valencia Oranges has 4 times more Calcium, 1.4 times more Magnesium and 2.3 times more Potassium than Canned Straw Mushrooms.
• While 1 kg of Canned Straw Mushrooms, Solids contains 3.6 times more Copper, 15.9 times more Iron, 4.3 times more Manganese, 3.6 times more Phosphorus, more Sodium and 11.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Straw Mushrooms contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Canned Straw Mushrooms lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 2.6 times more Carbohydrate than Canned Straw Mushrooms.
• While 1 kg of Canned Straw Mushrooms, Solids contains 3.7 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Straw Mushrooms offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Canned Straw Mushrooms, Solids provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.