Comparing Nutrients in 300 calories Oranges with Peel VS UV Exposed Portabella Mushrooms

Weight per 300 calories

• Oranges with Peel: 476g
• UV Exposed Portabella Mushrooms: 1364g

Oranges with Peel have 2.9 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 - Oranges with Peel or UV Exposed Portabella Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Oranges with Peel	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	4.92% 4.77g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	40.6% 52.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 27.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	46.7% 17.7g	38g per day for Men 19-50 years
Protein	11% 6.2g	51.4% 28.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	383% 61.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	311% 15.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	2580% 15477IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.8% 0.27mg	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

	Oranges with Peel	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	33.3% 333mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	47.6% 3.8mg	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	NA	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	15% 105mg	210% 1473mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	146% 4964mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	461% 254μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	8.2% 123mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	65.7% 7.23mg	11mg per day for Men 19-50 years
Water	10.6% 392g	34.2% 1266g	3700g per day for Men 19-50 years

Oranges With Peel VS UV Exposed Portabella Mushrooms Nutrients Per 300 Kcal

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

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

• 300 calories of Oranges with Peel have more Vitamin A and more Vitamin C than UV Exposed Portabella Mushrooms.
• While 300 kcal of Raw Portabella Mushrooms Exposed to UV contain 1.7 times more Vitamin B1, 7.4 times more Vitamin B2, 25.7 times more Vitamin B3, 9.9 times more Vitamin B5, 4.6 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 300 calories of Oranges with Peel have insufficient amounts of Vitamin B12
• 300 calories of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin A and Vitamin C

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

• 300 calories of Oranges with Peel have 8.1 times more Calcium than UV Exposed Portabella Mushrooms.
• While 300 kcal of Raw Portabella Mushrooms Exposed to UV contain 14.4 times more Copper, 2 times more Magnesium, 14.1 times more Phosphorus, 5.3 times more Potassium, 76.1 times more Selenium, 12.9 times more Sodium, 13.8 times more Zinc and 3.2 times more Water than Raw Oranges with Peel .
• Both Oranges with Peel and UV Exposed Portabella Mushrooms contain similar levels of Iron per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.4 times more Carbohydrate and 1.2 times more Fiber than UV Exposed Portabella Mushrooms.
• While 300 kcal of Raw Portabella Mushrooms Exposed to UV contain 4.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and UV Exposed Portabella Mushrooms offer comparable quantities of Energy per 300 calories.