Comparing Nutrients in 500 calories White Mushrooms VS Oranges with Peel

Weight per 500 calories

• White Mushrooms: 2273g
• Oranges with Peel: 794g

Raw Oranges with Peel have 2.9 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 Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.97% 7.73g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.55% 1.14g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	95% 123g	130g per day for Men 19-50 years
Sugars	62% 45g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	60% 22.7g	94% 35.7g	38g per day for Men 19-50 years
Protein	125% 70.2g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.84mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	703% 9.14mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	512% 82mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	682% 34mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.36mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26.5% 159IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.8% 68mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	803% 7.23mg	50.3% 0.45mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	46.4% 1.07mg	NA	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	213% 7227mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	384% 211μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	7.58% 114mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	107% 12mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	56.8% 2101g	17.7% 653g	3700g per day for Men 19-50 years

White Mushrooms VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - White Mushrooms or Oranges with Peel ?

Lets compare vitamin content per 500 calories of White Mushrooms vs Oranges with Peel :

• 500 calories of White Mushrooms have 2.3 times more Vitamin B1, 23 times more Vitamin B2, 20.7 times more Vitamin B3, 13 times more Vitamin B5, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain more Vitamin A and 11.8 times more Vitamin C than Raw White Mushrooms.
• 500 calories of White Mushrooms have insufficient amounts of Vitamin A
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 500 calories for White Mushrooms vs Oranges with Peel :

• 500 calories of White Mushrooms have 16 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 11.2 times more Phosphorus, 4.6 times more Potassium, 38 times more Selenium, 13.5 times more Zinc and 3.2 times more Water than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 8.1 times more Calcium than Raw White Mushrooms.
• 500 calories of White Mushrooms lack sufficient amounts of Calcium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Mushrooms have 10.4 times more Omega 6 and 6.8 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.7 times more Carbohydrate and 1.6 times more Fiber than Raw White Mushrooms.
• Both White Mushrooms and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw White Mushrooms as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 500 calories.