Comparing Nutrients in 500 calories Navel Oranges VS Morel Mushrooms

Weight per 500 calories

• Navel Oranges: 1020g
• Morel Mushrooms: 1613g

Navel Oranges have 1.6 times more energy per 100g than Morel Mushrooms. It has low energy density when compared to other foods. Raw Morel Mushrooms having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or Morel Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Navel Oranges	Morel Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	9.48% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	3.28% 1.05g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	120% 86.7g	13.3% 9.68g	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	31.7% 23g	0% 0g	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	% 20g	% 9.68g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 0g	g per day for Men 19-50 years
Fiber	59% 22.4g	119% 45g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	142% 7.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	169% 2.2mg	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	86.7% 347μg	36.3% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	670% 603mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	554% 3323IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	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

	Navel Oranges	Morel Mushrooms	Recommended Dietary Allowance
Calcium	44% 439mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	1120% 10mg	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	16.6% 1.33mg	2456% 196mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	73% 306mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	412% 9.47mg	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	33.5% 235mg	447% 3129mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	195% 6629mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	298% 32.7mg	11mg per day for Men 19-50 years
Water	23.7% 877g	39% 1445g	3700g per day for Men 19-50 years

Navel Oranges VS Morel Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Morel Mushrooms?

Lets compare vitamin content per 500 calories of Navel Oranges vs Morel Mushrooms:

• 500 calories of Navel Oranges have more Vitamin A and 2.4 times more Vitamin B9 than Morel Mushrooms.
• While 500 kcal of Raw Morel Mushrooms contain 1.6 times more Vitamin B1, 6.4 times more Vitamin B2, 8.4 times more Vitamin B3, 2.7 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin D than Raw Navel Oranges.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin D
• 500 calories of Morel Mushrooms have insufficient amounts of Vitamin A

Comparing minerals per 500 calories for Navel Oranges vs Morel Mushrooms:

• 500 kcal of Raw Morel Mushrooms contain 1.6 times more Calcium, 25.3 times more Copper, 148.1 times more Iron, 2.7 times more Magnesium, 32 times more Manganese, 13.3 times more Phosphorus, 3.9 times more Potassium, more Selenium, 33.2 times more Sodium, 40.1 times more Zinc and 1.6 times more Water than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.6 times more Carbohydrate, 9 times more Sugars and more Fructose than Morel Mushrooms.
• While 500 kcal of Raw Morel Mushrooms contain 14.8 times more Omega 6, 2 times more Fiber and 5.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Morel Mushrooms offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 6
• Both Raw Navel Oranges as well as Raw Morel Mushrooms provide inadequate amounts of Omega 3 in 500 calories.