Comparing Nutrients in 1 pound Navel Oranges VS Morel Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Navel Oranges	Morel Mushrooms	Recommended Dietary Allowance
Energy	7.66% 222kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	5.74% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	17.8% 23g	130g per day for Men 19-50 years
Sugars	53% 38.6g	3.75% 2.72g	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	14% 10.2g	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	% 8.94g	% 2.72g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Morel 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	25.7% 0.31mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	47.5% 0.62mg	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	38.6% 154μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	156% 934IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	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

	Navel Oranges	Morel Mushrooms	Recommended Dietary Allowance
Calcium	19.5% 195mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	315% 2.83mg	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	7.37% 0.59mg	691% 55.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	116% 2.66mg	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	15% 104mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	55% 1864mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Morel Mushrooms per 1 lb

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

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

• 1 pound of Navel Oranges has 3.8 times more Vitamin B9 than Morel Mushrooms.
• While 1 lb of Raw Morel Mushrooms contains 4 times more Vitamin B2, 5.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin D than Raw Navel Oranges.
• Both Navel Oranges and Morel Mushrooms provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin D
• Both Raw Navel Oranges as well as Raw Morel Mushrooms have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Morel Mushrooms:

• 1 lb of Raw Morel Mushrooms contains 16 times more Copper, 93.7 times more Iron, 1.7 times more Magnesium, 20.2 times more Manganese, 8.4 times more Phosphorus, 2.5 times more Potassium, more Selenium and 25.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Morel Mushrooms contain similar levels of Calcium and Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 2.5 times more Carbohydrate, 14.2 times more Sugars and more Fructose than Morel Mushrooms.
• While 1 lb of Raw Morel Mushrooms contains 1.3 times more Fiber and 3.4 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Morel Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.