Comparing Nutrients in 500 calories White Mushrooms VS Fresh Orange juice

Weight per 500 calories

• White Mushrooms: 2273g
• Fresh Orange juice: 1111g

Raw Orange juice has 2 times more energy per unit of mass than Raw White Mushrooms, which is low in comparison to other foods. White Mushrooms having very low energy density.

Discover which food has more nutrients per 500 calories - White Mushrooms or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	White Mushrooms	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.97% 7.73g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	3.55% 1.14g	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	21.4% 3.64g	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	57% 74g	89% 116g	130g per day for Men 19-50 years
Sugars	62% 45g	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	5.33% 3.86g	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	% 33.6g	% 20g	g per day for Men 19-50 years
Sucrose	% 0g	% 46g	g per day for Men 19-50 years
Fiber	60% 22.7g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	125% 70.2g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	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	153% 1.84mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	703% 9.14mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	512% 82mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	682% 34mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.36mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	687% 206μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 386μg	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38% 0.91μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53% 47.7mg	617% 556mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26.5% 159IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	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

	White Mushrooms	Fresh Orange juice	Recommended Dietary Allowance
Calcium	6.8% 68mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	803% 7.23mg	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	142% 11.4mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	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	279% 1955mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	213% 7227mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	384% 211μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	7.58% 114mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	107% 12mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	56.8% 2101g	26.5% 981g	3700g per day for Men 19-50 years

White Mushrooms VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - White Mushrooms or Fresh Orange juice?

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

• 500 calories of White Mushrooms have 1.8 times more Vitamin B1, 27.4 times more Vitamin B2, 18.4 times more Vitamin B3, 16.1 times more Vitamin B5, 5.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain more Vitamin A and 11.6 times more Vitamin C than Raw White Mushrooms.
• Both White Mushrooms and Fresh Orange juice provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of White Mushrooms have insufficient amounts of Vitamin A
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin B12 and Vitamin D
• Both Raw White Mushrooms as well as Raw Orange juice have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of White Mushrooms have 14.8 times more Copper, 5.1 times more Iron, 1.7 times more Magnesium, 6.9 times more Manganese, 10.3 times more Phosphorus, 3.3 times more Potassium, 190.2 times more Selenium, 21.3 times more Zinc and 2.1 times more Water than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.8 times more Calcium than Raw White Mushrooms.
• 500 calories of White Mushrooms lack sufficient amounts of Calcium
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Mushrooms have 11.3 times more Omega 6, 10.2 times more Fiber and 9 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.6 times more Carbohydrate, 2.1 times more Sugars and 6.1 times more Fructose than Raw White Mushrooms.
• Both White Mushrooms and Fresh Orange juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 6 and Fiber
• Both Raw White Mushrooms as well as Raw Orange juice provide inadequate amounts of Omega 3 in 500 calories.