Comparing Nutrients in 500 calories Brown Mushrooms, Italian, Or Crimini VS Navel Oranges

Weight per 500 calories

• Brown Mushrooms, Italian, Or Crimini: 2273g
• Navel Oranges: 1020g

Raw Navel Oranges have 2.2 times more energy per unit of mass than Raw Brown Mushrooms, Italian, Or Crimini, which is low in comparison to other foods. Brown Mushrooms, Italian, Or Crimini having very low energy density.

Which food has more nutrients per 500 calories - Brown Mushrooms, Italian, Or Crimini or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	5.35% 0.91g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	98% 128g	130g per day for Men 19-50 years
Sugars	54% 39g	120% 86.7g	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	31.7% 23g	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	% 43.7g	g per day for Men 19-50 years
Fiber	36% 13.6g	59% 22.4g	38g per day for Men 19-50 years
Protein	101% 57g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	857% 11mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	540% 86.4mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	682% 34mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	955% 286μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	142% 568μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	95% 2.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	670% 603mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.4% 68IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	10.2% 1.53mg	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

	Brown Mushrooms, Italian, Or Crimini	Navel Oranges	Recommended Dietary Allowance
Calcium	41% 409mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	1263% 11.4mg	44.2% 0.4mg	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	114% 9.1mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	13% 0.3mg	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	390% 2727mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	299% 10182mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	1074% 591μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.1% 136mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	56.6% 2094g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Brown Mushrooms, Italian, Or Crimini vs Navel Oranges:

• Raw Brown Mushrooms, Italian, Or Crimini have 3.1 times more Vitamin B1, 21.4 times more Vitamin B2, 19.9 times more Vitamin B3, 12.8 times more Vitamin B5, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, more Vitamin C and 6.7 times more Vitamin E than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw Navel Oranges have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Brown Mushrooms, Italian, Or Crimini vs Navel Oranges:

• Raw Brown Mushrooms, Italian, Or Crimini have 28.6 times more Copper, 6.9 times more Iron, 1.8 times more Magnesium, 10.9 times more Manganese, 11.6 times more Phosphorus, 6 times more Potassium, more Selenium, 13.4 times more Sodium, 30.6 times more Zinc and 2.4 times more Water than Raw Navel Oranges.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Raw Navel Oranges have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Brown Mushrooms, Italian, Or Crimini have 3.9 times more Omega 6 and 6.1 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain more Omega 3, 1.3 times more Carbohydrate, 2.2 times more Sugars and 1.6 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Raw Brown Mushrooms, Italian, Or Crimini and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.