Comparing Nutrients in 1 kilogram Navel Oranges VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Navel Oranges	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	17% 490kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	40.7% 53g	130g per day for Men 19-50 years
Sugars	117% 85g	32.3% 23.4g	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	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	58% 22g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled White 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	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	279% 44.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	432% 21.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	73% 0.95mg	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	45% 180μg	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	657% 591mg	44.4% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.3% 80IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	0.67% 0.1mg	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	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	43% 430mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	560% 5.04mg	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	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	50% 1.15mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	216% 119μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24.6% 911g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled White Mushrooms per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Boiled White Mushrooms:

• 1 kilogram of Navel Oranges has 1.9 times more Vitamin B9 and 14.8 times more Vitamin C than Boiled White Mushrooms.
• While 1 kg of Boiled and Drained White Mushrooms contains 5.9 times more Vitamin B2, 10.5 times more Vitamin B3 and 8.3 times more Vitamin B5 than Raw Navel Oranges.
• Both Navel Oranges and Boiled White Mushrooms provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• Both Raw Navel Oranges as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Boiled White Mushrooms:

• 1 kilogram of Navel Oranges has 7.2 times more Calcium than Boiled White Mushrooms.
• While 1 kg of Boiled and Drained White Mushrooms contains 12.9 times more Copper, 13.4 times more Iron, 4 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Potassium, more Selenium and 10.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled White 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 Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.4 times more Carbohydrate and 3.6 times more Sugars than Boiled White Mushrooms.
• While 1 kg of Boiled and Drained White Mushrooms contains 2.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled White Mushrooms offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Boiled and Drained White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.