Comparing Nutrients in 1 pound Navel Oranges VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Navel Oranges	White Mushrooms	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.71% 0.23g	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	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	53% 38.6g	12.4% 9g	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	1.06% 0.77g	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	% 6.7g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	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	25.7% 0.31mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	137% 41μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	10.6% 9.53mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	0.3% 0.045mg	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

	Navel Oranges	White Mushrooms	Recommended Dietary Allowance
Calcium	19.5% 195mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	160% 1.44mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	9.27% 0.21mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS White Mushrooms per 1 lb

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

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

• 1 pound of Navel Oranges has 2 times more Vitamin B9 and 28.1 times more Vitamin C than White Mushrooms.
• While 1 lb of Raw White Mushrooms contains 7.9 times more Vitamin B2, 8.5 times more Vitamin B3, 5.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and White Mushrooms provide similar amounts of Vitamin B1 per one pound.
• Both Raw Navel Oranges as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Navel Oranges has 14.3 times more Calcium and 1.2 times more Magnesium than White Mushrooms.
• While 1 lb of Raw White Mushrooms contains 8.2 times more Copper, 3.8 times more Iron, 1.6 times more Manganese, 3.7 times more Phosphorus, 1.9 times more Potassium, more Selenium and 6.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and White Mushrooms contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 pound of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 3.8 times more Carbohydrate, 4.3 times more Sugars, 13.2 times more Fructose and 2.2 times more Fiber than White Mushrooms.
• While 1 lb of Raw White Mushrooms contains 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 White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.