Comparing Nutrients in 1 kilogram Navel Oranges VS UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Navel Oranges	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	17% 490kcal	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	0.53% 0.17g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 20g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	34.2% 13g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	UV Exposed Portabella 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	56.7% 0.68mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	228% 11.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	1.33% 0.2mg	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

	Navel Oranges	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	43% 430mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	318% 2.86mg	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	16.3% 1.3mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	107% 3640mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	338% 186μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	25% 928g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS UV Exposed Portabella Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges 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 Navel Oranges vs UV Exposed Portabella Mushrooms:

• 1 kilogram of Navel Oranges has 1.2 times more Vitamin B9 and more Vitamin C than UV Exposed Portabella Mushrooms.
• While 1 kg of Raw Portabella Mushrooms Exposed to UV contains 2.5 times more Vitamin B2, 10.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• Both Navel Oranges and UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C
• Both Raw Navel Oranges 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 Navel Oranges vs UV Exposed Portabella Mushrooms:

• 1 kilogram of Navel Oranges has 14.3 times more Calcium than UV Exposed Portabella Mushrooms.
• While 1 kg of Raw Portabella Mushrooms Exposed to UV contains 7.3 times more Copper, 2.4 times more Iron, 2.4 times more Manganese, 4.7 times more Phosphorus, 2.2 times more Potassium, more Selenium and 6.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and UV Exposed Portabella Mushrooms contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 kilogram of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 3.2 times more Carbohydrate, 3.4 times more Sugars, 4.6 times more Fructose and 1.7 times more Fiber than UV Exposed Portabella Mushrooms.
• While 1 kg of Raw Portabella Mushrooms Exposed to UV contains 2.3 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy in one kilogram.