Comparing Nutrients in 300 calories Navel Oranges VS UV Exposed Portabella Mushrooms

Weight per 300 calories

• Navel Oranges: 612g
• UV Exposed Portabella Mushrooms: 1364g

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

Discover which food has more nutrients per 300 calories - Navel Oranges or UV Exposed Portabella Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Navel Oranges	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	4.92% 4.77g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	40.6% 52.8g	130g per day for Men 19-50 years
Sugars	71.8% 52g	47% 34g	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% 13.8g	9.2% 6.7g	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	% 27.4g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 0g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	46.7% 17.7g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	51.4% 28.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	383% 61.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	311% 15.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	155% 2mg	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	52% 208μg	95% 382μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	28.4% 0.68μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	402% 362mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2580% 15477IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.12% 0.92mg	1.8% 0.27mg	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

	Navel Oranges	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	26.3% 263mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	433% 3.9mg	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	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	41% 0.94mg	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	20% 141mg	210% 1473mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	146% 4964mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	461% 254μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	8.2% 123mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	65.7% 7.23mg	11mg per day for Men 19-50 years
Water	14.2% 526g	34.2% 1266g	3700g per day for Men 19-50 years

Navel Oranges VS UV Exposed Portabella Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or UV Exposed Portabella Mushrooms?

Lets compare vitamin content per 300 calories of Navel Oranges vs UV Exposed Portabella Mushrooms:

• 300 calories of Navel Oranges have more Vitamin A, more Vitamin C and 3.4 times more Vitamin E than UV Exposed Portabella Mushrooms.
• While 300 kcal of Raw Portabella Mushrooms Exposed to UV contain 1.9 times more Vitamin B1, 5.7 times more Vitamin B2, 23.6 times more Vitamin B3, 9.7 times more Vitamin B5, 4.2 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• 300 calories of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Navel Oranges as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs UV Exposed Portabella Mushrooms:

• 300 calories of Navel Oranges have 6.4 times more Calcium than UV Exposed Portabella Mushrooms.
• While 300 kcal of Raw Portabella Mushrooms Exposed to UV contain 16.3 times more Copper, 5.3 times more Iron, 2 times more Magnesium, 5.3 times more Manganese, 10.5 times more Phosphorus, 4.9 times more Potassium, more Selenium, 20 times more Sodium, 14.8 times more Zinc and 2.4 times more Water than Raw Navel Oranges.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 300 calories of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.5 times more Carbohydrate, 1.5 times more Sugars and 2.1 times more Fructose than UV Exposed Portabella Mushrooms.
• While 300 kcal of Raw Portabella Mushrooms Exposed to UV contain 1.3 times more Fiber and 5.2 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and UV Exposed Portabella Mushrooms offer comparable quantities of Energy per 300 calories.