Comparing Nutrients in 500 calories Microwaved White Mushrooms VS Chilled Orange Juice

Weight per 500 calories

• Microwaved White Mushrooms: 1429g
• Chilled Orange Juice: 1020g

Chilled Orange Juice from Concentrate has 1.4 times more energy per unit of mass than Microwaved White Mushrooms, which is low in comparison to other foods. Microwaved White Mushrooms having low energy density.

Discover which food has more nutrients per 500 calories - Microwaved White Mushrooms or Chilled Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Microwaved White Mushrooms	Chilled Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.57g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	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	66.4% 86.3g	91% 118g	130g per day for Men 19-50 years
Sugars	0% 0g	117% 84.8g	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	0% 0g	31.4% 22.8g	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	% 0g	% 21.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 41g	g per day for Men 19-50 years
Fiber	94% 35.7g	8.06% 3.06g	38g per day for Men 19-50 years
Protein	100% 56g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.27% 20.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	474% 6.16mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	478% 76.4mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	59.7% 0.78mg	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	57% 229μg	48.5% 194μg	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	0% 0mg	381% 343mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 157IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	13.6% 2.04mg	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

	Microwaved White Mushrooms	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	587% 5.3mg	47.6% 0.43mg	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	59% 4.7mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	39.8% 0.91mg	10.2% 0.23mg	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	259% 1814mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	205% 6971mg	53.4% 1816mg	3400mg per day for Men 19-50 years
Selenium	468% 257μg	1.86% 1.02μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	1.36% 20.4mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	34% 1265g	24% 890g	3700g per day for Men 19-50 years

Microwaved White Mushrooms VS Chilled Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Microwaved White Mushrooms or Chilled Orange Juice?

Lets compare vitamin content per 500 calories of Microwaved White Mushrooms vs Chilled Orange Juice:

• 500 calories of Microwaved White Mushrooms have 1.8 times more Vitamin B1, 15.5 times more Vitamin B2, 26.8 times more Vitamin B3, 14.1 times more Vitamin B5 and more Vitamin D than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain more Vitamin C and more Vitamin E than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Chilled Orange Juice provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Microwaved White Mushrooms have insufficient amounts of Vitamin C and Vitamin E
• 500 calories of Chilled Orange Juice have insufficient amounts of Vitamin D
• Both Microwaved White Mushrooms as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Microwaved White Mushrooms vs Chilled Orange Juice:

• 500 calories of Microwaved White Mushrooms have 12.3 times more Copper, 3.6 times more Iron, 1.8 times more Magnesium, 3.9 times more Manganese, 10.5 times more Phosphorus, 3.8 times more Potassium, 252 times more Selenium, 11.9 times more Sodium, 14.6 times more Zinc and 1.4 times more Water than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 1.3 times more Calcium than Microwaved White Mushrooms.
• 500 calories of Microwaved White Mushrooms lack sufficient amounts of Calcium
• 500 calories of Chilled Orange Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Microwaved White Mushrooms have 17 times more Omega 6, 11.7 times more Fiber and 8.1 times more Protein than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 1.4 times more Carbohydrate, more Sugars and more Fructose than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Chilled Orange Juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Chilled Orange Juice provide inadequate amounts of Omega 6 and Fiber
• Both Microwaved White Mushrooms as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 3 in 500 calories.