Comparing Nutrients in 1 pound Grilled UV Exposed Portabella Mushrooms VS Oranges

Macros Ratio

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

Macro Nutrients

	Grilled UV Exposed Portabella Mushrooms	Oranges	Recommended Dietary Allowance
Energy	4.54% 132kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	41% 53.3g	130g per day for Men 19-50 years
Sugars	14% 10.3g	58.5% 42.4g	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	0% 0g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	28.6% 11g	38g per day for Men 19-50 years
Protein	26.6% 15g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Grilled UV Exposed Portabella Mushrooms	Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.4mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	21% 0.27mg	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	21.5% 86μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	268% 241mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	396% 2377IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	5.44% 0.82mg	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

	Grilled UV Exposed Portabella Mushrooms	Oranges	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	22.7% 0.2mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	4.93% 0.11mg	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	87.5% 612mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	58.3% 1982mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	181% 99μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 411g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Grilled UV Exposed Portabella Mushrooms vs Oranges:

• Grilled Portabella Mushrooms Exposed to UV have 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.
• While Raw Oranges contain 1.6 times more Vitamin B9, more Vitamin C and more Vitamin E than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled Portabella Mushrooms Exposed to UV and Raw Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Grilled Portabella Mushrooms Exposed to UV as well as Raw Oranges have insufficient amounts of Vitamin K in 1 lb.

Comparing minerals per 1 pound for Grilled UV Exposed Portabella Mushrooms vs Oranges:

• Grilled Portabella Mushrooms Exposed to UV have 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.
• While Raw Oranges contain 13.3 times more Calcium than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled Portabella Mushrooms Exposed to UV and Raw Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Grilled Portabella Mushrooms Exposed to UV have 14.6 times more Omega 6 and 3.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.6 times more Energy, 2.6 times more Carbohydrate and 4.1 times more Sugars than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled Portabella Mushrooms Exposed to UV and Raw Oranges have similar amounts of Fiber per 1 lb.
• Both Grilled Portabella Mushrooms Exposed to UV as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 1 lb.