Comparing Nutrients in 300 calories White Mushrooms VS Oranges with Peel

Weight per 300 calories

• White Mushrooms: 1364g
• Oranges with Peel: 476g

Raw Oranges with Peel have 2.9 times more energy per unit of mass than Raw White Mushrooms, which is low in comparison to other foods. White Mushrooms having very low energy density.

Discover which food has more nutrients per 300 calories - White Mushrooms or Oranges with Peel ?

Macros Ratio

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

Macro Nutrients

	White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.78% 4.64g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.5g	56.8% 74g	130g per day for Men 19-50 years
Sugars	37.2% 27g	NA	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	3.2% 2.3g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	75.2% 42g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	422% 5.5mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	307% 49mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	409% 20.5mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	412% 124μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	22.7% 0.55μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 95IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	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

	White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.1% 41mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	482% 4.34mg	30% 0.27mg	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	85.2% 6.8mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	NA	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	168% 1173mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	128% 4336mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	231% 127μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	4.55% 68mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	34% 1261g	10.6% 392g	3700g per day for Men 19-50 years

White Mushrooms VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - White Mushrooms or Oranges with Peel ?

Lets compare vitamin content per 300 calories of White Mushrooms vs Oranges with Peel :

• 300 calories of White Mushrooms have 2.3 times more Vitamin B1, 23 times more Vitamin B2, 20.7 times more Vitamin B3, 13 times more Vitamin B5, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin A and 11.8 times more Vitamin C than Raw White Mushrooms.
• 300 calories of White Mushrooms have insufficient amounts of Vitamin A
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 300 calories for White Mushrooms vs Oranges with Peel :

• 300 calories of White Mushrooms have 16 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 11.2 times more Phosphorus, 4.6 times more Potassium, 38 times more Selenium, 13.5 times more Zinc and 3.2 times more Water than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 8.1 times more Calcium than Raw White Mushrooms.
• 300 calories of White Mushrooms lack sufficient amounts of Calcium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Mushrooms have 10.4 times more Omega 6 and 6.8 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.7 times more Carbohydrate and 1.6 times more Fiber than Raw White Mushrooms.
• Both White Mushrooms and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw White Mushrooms as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 300 calories.