Comparing Nutrients in 1 pound UV Exposed Brown Mushrooms, Italian, Or Crimini VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Valencia Oranges	Recommended Dietary Allowance
Energy	3.44% 100kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	41.5% 54g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	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	7.16% 2.72g	30% 11.3g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	22% 0.29mg	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	31.8% 127μg	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	965% 5788IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Brown Mushrooms, Italian, Or Crimini	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	18.6% 0.17mg	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	22.7% 1.8mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	4.54% 0.1mg	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	77.8% 544mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	59.8% 2032mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	214% 118μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.3% 418g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of UV Exposed Brown Mushrooms, Italian, Or Crimini vs Valencia Oranges:

• Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have 12.3 times more Vitamin B2, 13.9 times more Vitamin B3, 6 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.4 times more Vitamin B9 and more Vitamin C than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• Both Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV and Raw Valencia Oranges have similar amounts of Vitamin B1 per 1 lb.

Comparing minerals per 1 pound for UV Exposed Brown Mushrooms, Italian, Or Crimini vs Valencia Oranges:

• Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have 13.5 times more Copper, 4.4 times more Iron, 6.2 times more Manganese, 7.1 times more Phosphorus, 2.5 times more Potassium and 18.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Calcium than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• Both Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV and Raw Valencia Oranges have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have 2.4 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Energy, more Omega 3, 2.8 times more Carbohydrate and 4.2 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• Both Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.