Comparing Nutrients in 300 calories Chilled Orange Juice VS Microwaved White Mushrooms

Weight per 300 calories

• Chilled Orange Juice: 612g
• Microwaved White Mushrooms: 857g

Chilled Orange Juice has 1.4 times more energy per 100g than Microwaved White Mushrooms. It has low energy density when compared to other foods. Microwaved White Mushrooms having low energy density.

Discover which food has more nutrients per 300 calories - Chilled Orange Juice or Microwaved White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Chilled Orange Juice	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	4.06% 3.94g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.7g	40% 51.8g	130g per day for Men 19-50 years
Sugars	70% 51g	0% 0g	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	19% 13.7g	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	% 12.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 24.6g	% 0g	g per day for Men 19-50 years
Fiber	4.83% 1.84g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	7.43% 4.16g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	1.36% 12.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.4% 0.24mg	284% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	287% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	336% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.47mg	32.3% 0.42mg	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	29% 116μg	34.3% 137μg	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	229% 206mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.7% 94IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.16% 1.22mg	0% 0mg	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

	Chilled Orange Juice	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	6.73% 67.3mg	5.14% 51.4mg	1000mg per day for Men 19-50 years
Copper	28.6% 0.26mg	352% 3.17mg	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	9.95% 0.8mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	24% 0.55mg	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	156% 1089mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	123% 4183mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.61μg	281% 154μg	55μg per day for Men 19-50 years
Sodium	0.82% 12.2mg	9.7% 146mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	14.4% 534g	20.5% 759g	3700g per day for Men 19-50 years

Chilled Orange Juice VS Microwaved White Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chilled Orange Juice or Microwaved White Mushrooms?

Lets compare vitamin content per 300 calories of Chilled Orange Juice vs Microwaved White Mushrooms:

• 300 calories of Chilled Orange Juice have more Vitamin C and more Vitamin E than Microwaved White Mushrooms.
• While 300 kcal of Microwaved White Mushrooms contain 1.8 times more Vitamin B1, 15.5 times more Vitamin B2, 26.8 times more Vitamin B3, 14.1 times more Vitamin B5 and more Vitamin D than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Microwaved White Mushrooms provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Chilled Orange Juice have insufficient amounts of Vitamin D
• 300 calories of Microwaved White Mushrooms have insufficient amounts of Vitamin C and Vitamin E
• Both Chilled Orange Juice from Concentrate as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Chilled Orange Juice vs Microwaved White Mushrooms:

• 300 calories of Chilled Orange Juice have 1.3 times more Calcium than Microwaved White Mushrooms.
• While 300 kcal of Microwaved White Mushrooms contain 12.3 times more Copper, 3.6 times more Iron, 1.8 times more Magnesium, 3.9 times more Manganese, 10.5 times more Phosphorus, 3.8 times more Potassium, 252 times more Selenium, 11.9 times more Sodium, 14.6 times more Zinc and 1.4 times more Water than Chilled Orange Juice from Concentrate.
• 300 calories of Chilled Orange Juice lack sufficient amounts of Selenium and Zinc
• 300 calories of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chilled Orange Juice have 1.4 times more Carbohydrate, more Sugars and more Fructose than Microwaved White Mushrooms.
• While 300 kcal of Microwaved White Mushrooms contain 17 times more Omega 6, 11.7 times more Fiber and 8.1 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Microwaved White Mushrooms offer comparable quantities of Energy per 300 calories.
• 300 calories of Chilled Orange Juice provide inadequate amounts of Omega 6 and Fiber
• Both Chilled Orange Juice from Concentrate as well as Microwaved White Mushrooms provide inadequate amounts of Omega 3 in 300 calories.