Comparing Nutrients in 1 pound Valencia Oranges VS Boiled White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Valencia Oranges	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	7.66% 222kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	4.78% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	30% 11.3g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	17.6% 9.84g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled White Mushrooms	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	196% 9.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	33% 0.43mg	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	44.2% 177μg	20.4% 81.6μg	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	244% 220mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.05% 36.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	18% 181mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	254% 2.3mg	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	5.1% 0.41mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	22.7% 0.52mg	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	11% 77mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	NA	98% 54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 413g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 2.2 times more Vitamin B9 and 12.1 times more Vitamin C than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 7.5 times more Vitamin B2, 16.3 times more Vitamin B3, 8.6 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin D than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained White Mushrooms have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Valencia Oranges as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Boiled White Mushrooms:

• Raw Valencia Oranges have 6.7 times more Calcium than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 13.6 times more Copper, 19.3 times more Iron, 5 times more Manganese, 5.1 times more Phosphorus, 2 times more Potassium and 14.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained White Mushrooms have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 1.8 times more Energy, 16 times more Omega 3 and 2.2 times more Carbohydrate than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 4.1 times more Omega 6 and 2.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained White Mushrooms have similar amounts of Fiber per 1 lb.
• Both Raw Valencia Oranges as well as Boiled and Drained White Mushrooms have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.