Comparing Nutrients in 1 pound White Mushrooms VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	3.44% 100kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	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	4.27% 0.73g	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	11.4% 14.8g	54% 70.3g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	1.06% 0.77g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	25% 14g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	137% 41μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.53mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	NA	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

	White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	28.7% 0.26mg	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	28.3% 2.27mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	NA	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	55.7% 390mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.3% 419g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Oranges with Peel per 1 lb

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

Lets compare vitamin content per 1 pound of White Mushrooms vs Oranges with Peel :

• 1 pound of White Mushrooms has 8 times more Vitamin B2, 7.2 times more Vitamin B3 and 4.5 times more Vitamin B5 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.8 times more Vitamin B9 and 33.8 times more Vitamin C than Raw White Mushrooms.
• Both White Mushrooms and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• Both Raw White Mushrooms as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for White Mushrooms vs Oranges with Peel :

• 1 pound of White Mushrooms has 5.6 times more Copper, 3.9 times more Phosphorus, 1.6 times more Potassium, 13.3 times more Selenium and 4.7 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 23.3 times more Calcium, 1.6 times more Iron and 1.6 times more Magnesium than Raw White Mushrooms.
• Both White Mushrooms and Oranges with Peel contain similar levels of Water per one pound.
• 1 pound of White Mushrooms lack sufficient amounts of Calcium
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Mushrooms has 2.4 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.9 times more Energy, 4.8 times more Carbohydrate and 4.5 times more Fiber than Raw White Mushrooms.
• 1 pound of White Mushrooms provide inadequate amounts of Energy
• Both Raw White Mushrooms as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.