Comparing Nutrients in 5 ounces Boiled White Mushrooms with Salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms with Salt	25%	12%	63%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled White Mushrooms with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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	5.77% 7.5g	17% 22g	130g per day for Men 19-50 years
Sugars	4.58% 3.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms with Salt	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	8.62% 0.1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.2% 3.06mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	6.38% 25.5μg	10.6% 42.5μg	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	6.3% 5.67mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.9% 11.3IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	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

	Boiled White Mushrooms with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	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	31% 2.47mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	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	17.6% 123mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms with Salt VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled White Mushrooms with Salt 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 Boiled White Mushrooms with Salt vs Oranges with Peel :

• 5 ounces of Boiled White Mushrooms with Salt have 6 times more Vitamin B2, 8.9 times more Vitamin B3 and 6.5 times more Vitamin B5 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B9 and 17.8 times more Vitamin C than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Oranges with Peel provide similar amounts of Vitamin B6 per five ounces.
• Both Boiled and Drained White Mushrooms with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled White Mushrooms with Salt vs Oranges with Peel :

• 5 ounces of Boiled White Mushrooms with Salt have 8.8 times more Copper, 2.2 times more Iron, 4 times more Phosphorus, 1.8 times more Potassium, 19.1 times more Selenium, 119 times more Sodium and 7.9 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 11.7 times more Calcium than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Oranges with Peel contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Boiled White Mushrooms with Salt 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 Boiled White Mushrooms with Salt have 1.7 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.3 times more Energy, 2.9 times more Carbohydrate and 2 times more Fiber than Boiled and Drained White Mushrooms with Salt.
• 5 ounces of Boiled White Mushrooms with Salt provide inadequate amounts of Energy
• Both Boiled and Drained White Mushrooms with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.