Comparing Nutrients in 5 ounces UV Exposed Portabella Mushrooms VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	1.08% 31kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.2% 5.5g	17% 22g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	0.96% 0.69g	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	% 2.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	5.34% 3g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	10% 0.13mg	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	9.92% 39.7μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	268% 1609IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	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

	UV Exposed Portabella Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	8.98% 0.081mg	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	5.5% 0.44mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	4.25% 0.098mg	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	22% 153mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed Portabella Mushrooms VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of UV Exposed Portabella Mushrooms versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of UV Exposed Portabella Mushrooms vs Oranges with Peel :

• 5 ounces of UV Exposed Portabella Mushrooms have 2.6 times more Vitamin B2, 9 times more Vitamin B3, 3.5 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.7 times more Vitamin B1 and more Vitamin C than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Oranges with Peel provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms Exposed to UV as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for UV Exposed Portabella Mushrooms vs Oranges with Peel :

• 5 ounces of UV Exposed Portabella Mushrooms have 5 times more Copper, 4.9 times more Phosphorus, 1.9 times more Potassium, 26.6 times more Selenium and 4.8 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 23.3 times more Calcium, 2.6 times more Iron and 1.4 times more Magnesium than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Oranges with Peel contain similar levels of Water per five ounces.
• 5 ounces of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of UV Exposed Portabella Mushrooms have 1.6 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.9 times more Energy, 4 times more Carbohydrate and 3.5 times more Fiber than Raw Portabella Mushrooms Exposed to UV.
• 5 ounces of UV Exposed Portabella Mushrooms provide inadequate amounts of Energy