Comparing Nutrients in 500 calories Microwaved White Mushrooms VS Fresh Orange juice

Weight per 500 calories

• Microwaved White Mushrooms: 1429g
• Fresh Orange juice: 1111g

Raw Orange juice has 1.3 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.

Which food has more nutrients per 500 calories - Microwaved White Mushrooms or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Microwaved White Mushrooms	Fresh 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	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	1.9% 0.32g	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	89% 116g	130g per day for Men 19-50 years
Sugars	0% 0g	129% 93g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 0g	% 46g	g per day for Men 19-50 years
Fiber	94% 35.7g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	100% 56g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	474% 6.16mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	478% 76.4mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	34% 0.44mg	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	83.3% 333μg	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	617% 556mg	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	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Fresh Orange juice	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	587% 5.3mg	54.3% 0.49mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	39.8% 0.91mg	6.76% 0.16mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	205% 6971mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	468% 257μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	16% 243mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	34% 1265g	26.5% 981g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Microwaved White Mushrooms vs Fresh Orange juice:

• Microwaved White Mushrooms have 18.5 times more Vitamin B2, 17.2 times more Vitamin B3, 13.3 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin D than Raw Orange juice.
• While Raw Orange juice contains more Vitamin A, 1.5 times more Vitamin B9 and more Vitamin C than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Orange juice have similar amounts of Vitamin B1 per 500 kcal.
• Both Microwaved White Mushrooms as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Microwaved White Mushrooms vs Fresh Orange juice:

• Microwaved White Mushrooms have 10.8 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 5.9 times more Manganese, 9.6 times more Phosphorus, 3.1 times more Potassium, 231.4 times more Selenium, 21.9 times more Sodium, 18.8 times more Zinc and 1.3 times more Water than Raw Orange juice.
• While Raw Orange juice contains 1.4 times more Calcium than Microwaved White Mushrooms.

Comparison of macro-nutrients per 500 calories:

• Microwaved White Mushrooms have 3 times more Fat, 12.4 times more Omega 6, 16.1 times more Fiber and 7.2 times more Protein than Raw Orange juice.
• While Raw Orange juice contains more Omega 3, 1.3 times more Carbohydrate, more Sugars and more Fructose than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Orange juice have similar amounts of Energy per 500 kcal.
• Both Microwaved White Mushrooms as well as Raw Orange juice have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.