Comparing Nutrients in 1 pound Oranges VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Oranges	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	7.35% 213kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	21% 27.4g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	30% 11.3g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	31.7% 17.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	178% 8.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	17% 0.22mg	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	34% 136μg	18% 72.6μg	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	268% 241mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.3% 50IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	0% 0mg	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

	Oranges	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	18% 181mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	186% 1.68mg	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	5.67% 0.45mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	12.6% 0.29mg	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	9.07% 63.5mg	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	65% 2214mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11% 402g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 1.5 times more Vitamin B1, 1.2 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin E than Microwaved White Mushrooms.
• While Microwaved White Mushrooms contain 10.8 times more Vitamin B2, 19 times more Vitamin B3, 7.8 times more Vitamin B5 and more Vitamin D than Raw Oranges.
• Both Raw Oranges as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Microwaved White Mushrooms:

• Raw Oranges have 6.7 times more Calcium than Microwaved White Mushrooms.
• While Microwaved White Mushrooms contain 8.2 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese, 9.1 times more Phosphorus, 2.7 times more Potassium, 36 times more Selenium, more Sodium and 10.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Microwaved White Mushrooms have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.3 times more Energy, 1.9 times more Carbohydrate and more Sugars than Microwaved White Mushrooms.
• While Microwaved White Mushrooms contain 15.6 times more Omega 6 and 4.2 times more Protein than Raw Oranges.
• Both Raw Oranges and Microwaved White Mushrooms have similar amounts of Fiber per 1 lb.
• Both Raw Oranges as well as Microwaved White Mushrooms have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.