Comparing Nutrients in 300 calories Fresh Orange juice VS Microwaved White Mushrooms

Weight per 300 calories

• Fresh Orange juice: 667g
• Microwaved White Mushrooms: 857g

Fresh Orange juice has 1.3 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 - Fresh Orange juice or Microwaved White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Fresh Orange juice	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	4.06% 3.94g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	53.3% 69.3g	40% 51.8g	130g per day for Men 19-50 years
Sugars	77.2% 56g	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	19.5% 14g	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	% 12g	% 0g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 0g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	284% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	287% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	336% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	50% 200μg	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	370% 333mg	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	1.78% 0.27mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	5.14% 51.4mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	16.7% 1.33mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	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	16% 113mg	156% 1089mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	123% 4183mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	281% 154μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	9.7% 146mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	16% 589g	20.5% 759g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Microwaved White Mushrooms Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Microwaved White Mushrooms:

• 300 calories of Fresh Orange juice have more Vitamin A, 1.5 times more Vitamin B9 and more Vitamin C than Microwaved White Mushrooms.
• While 300 kcal of Microwaved White Mushrooms contain 18.5 times more Vitamin B2, 17.2 times more Vitamin B3, 13.3 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin D than Raw Orange juice.
• Both Fresh Orange juice and Microwaved White Mushrooms provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Fresh Orange juice have insufficient amounts of Vitamin D
• 300 calories of Microwaved White Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Orange juice as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Microwaved White Mushrooms:

• 300 calories of Fresh Orange juice have 1.4 times more Calcium than Microwaved White Mushrooms.
• While 300 kcal of Microwaved White Mushrooms contain 10.8 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 5.9 times more Manganese, 9.6 times more Phosphorus, 3.1 times more Potassium, 231.4 times more Selenium, 21.9 times more Sodium, 18.8 times more Zinc and 1.3 times more Water than Raw Orange juice.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• 300 calories of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have 1.3 times more Carbohydrate, more Sugars and more Fructose than Microwaved White Mushrooms.
• While 300 kcal of Microwaved White Mushrooms contain 12.4 times more Omega 6, 16.1 times more Fiber and 7.2 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Microwaved White Mushrooms offer comparable quantities of Energy per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 6 and Fiber
• Both Raw Orange juice as well as Microwaved White Mushrooms provide inadequate amounts of Omega 3 in 300 calories.