Comparing Nutrients in 1 pound Oranges with Peel VS White Mushrooms

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	White Mushrooms	Recommended Dietary Allowance
Energy	9.85% 286kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 6.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	12% 4.54g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	White Mushrooms	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	10.6% 9.53mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	5.3% 31.8IU	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

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

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

Compare the macro and micronutrient content in 1 lb of Oranges with Peel 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 Oranges with Peel vs White Mushrooms:

• 1 pound of Oranges with Peel has 1.2 times more Vitamin B1, 1.8 times more Vitamin B9 and 33.8 times more Vitamin C than White Mushrooms.
• While 1 lb of Raw White Mushrooms contains 8 times more Vitamin B2, 7.2 times more Vitamin B3 and 4.5 times more Vitamin B5 than Raw Oranges with Peel .
• Both Oranges with Peel and White Mushrooms provide similar amounts of Vitamin B6 per one pound.
• Both Raw Oranges with Peel as well as Raw White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

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