Comparing Nutrients in 300 calories Valencia Oranges VS UV Exposed White Mushroom

Weight per 300 calories

• Valencia Oranges: 612g
• UV Exposed White Mushroom: 1364g

Valencia Oranges have 2.2 times more energy per 100g than UV Exposed White Mushroom. It has low energy density when compared to other foods. Raw White Mushroom Exposed to UV having very low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or UV Exposed White Mushroom?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Valencia Oranges	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	4.78% 4.64g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	34% 44.5g	130g per day for Men 19-50 years
Sugars	NA	37.2% 27g	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	3.2% 2.3g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	422% 5.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	307% 49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	409% 20.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	109% 1.4mg	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	59.7% 239μg	58% 232μg	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	330% 297mg	32% 28.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2377% 14264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.91% 0.14mg	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

	Valencia Oranges	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	24.5% 245mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	482% 4.34mg	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	6.9% 0.55mg	85.2% 6.8mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	28% 0.64mg	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	168% 1173mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	128% 4336mg	3400mg per day for Men 19-50 years
Selenium	NA	231% 127μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.55% 68mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	14.3% 529g	34% 1261g	3700g per day for Men 19-50 years

Valencia Oranges VS UV Exposed White Mushroom Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or UV Exposed White Mushroom?

Lets compare vitamin content per 300 calories of Valencia Oranges vs UV Exposed White Mushroom:

• 300 calories of Valencia Oranges have 10.4 times more Vitamin C than UV Exposed White Mushroom.
• While 300 kcal of Raw White Mushroom Exposed to UV contain 2.1 times more Vitamin B1, 22.4 times more Vitamin B2, 29.3 times more Vitamin B3, 13.4 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin D than Raw Valencia Oranges.
• Both Valencia Oranges and UV Exposed White Mushroom provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Valencia Oranges have insufficient amounts of Vitamin D
• Both Raw Valencia Oranges as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs UV Exposed White Mushroom:

• 300 calories of Valencia Oranges have 6 times more Calcium than UV Exposed White Mushroom.
• While 300 kcal of Raw White Mushroom Exposed to UV contain 19.1 times more Copper, 12.4 times more Iron, 2 times more Magnesium, 4.6 times more Manganese, 11.3 times more Phosphorus, 4 times more Potassium, 19.3 times more Zinc and 2.4 times more Water than Raw Valencia Oranges.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc
• 300 calories of UV Exposed White Mushroom lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have more Omega 3 and 1.6 times more Carbohydrate than UV Exposed White Mushroom.
• While 300 kcal of Raw White Mushroom Exposed to UV contain 8.1 times more Omega 6 and 6.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and UV Exposed White Mushroom offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 300 calories of UV Exposed White Mushroom provide inadequate amounts of Omega 3