Comparing Nutrients in 1 pound Portabella Mushrooms VS Oranges

Macros Ratio

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

Macro Nutrients

	Portabella Mushrooms	Oranges	Recommended Dietary Allowance
Energy	3.44% 100kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	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	3.95% 0.67g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	41% 53.3g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	3.07% 2.22g	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	% 9.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	28.6% 11g	38g per day for Men 19-50 years
Protein	17% 9.57g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	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	31.8% 127μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.45% 0.23μg	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	7.56% 45.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	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

	Portabella Mushrooms	Oranges	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	17.6% 1.4mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	NA	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	70% 490mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	48.6% 1651mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	153% 84.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.4% 421g	10.6% 393g	3700g per day for Men 19-50 years

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

• Raw Portabella Mushrooms have 3.3 times more Vitamin B2, 15.9 times more Vitamin B3, 4.6 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.5 times more Vitamin B1, more Vitamin C and 9 times more Vitamin E than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms and Raw Oranges have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Portabella Mushrooms as well as Raw Oranges have insufficient amounts of Vitamin K in 1 lb.

Comparing minerals per 1 pound for Portabella Mushrooms vs Oranges:

• Raw Portabella Mushrooms have 6.4 times more Copper, 3.1 times more Iron, 2.8 times more Manganese, 7.7 times more Phosphorus, 2 times more Potassium, 37.2 times more Selenium and 7.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 13.3 times more Calcium than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms and Raw Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Portabella Mushrooms have 2.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.1 times more Energy, 3 times more Carbohydrate, 3.7 times more Sugars and 1.8 times more Fiber than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.