Comparing Nutrients in 5 ounces Canned Orange Juice VS UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Canned Orange Juice	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	4.2% 5.5g	130g per day for Men 19-50 years
Sugars	17% 12.4g	4.9% 3.54g	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	4.75% 3.44g	0.96% 0.69g	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	% 3.2g	% 2.85g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 0g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	16% 0.21mg	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	8.5% 34μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47.4% 42.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	268% 1609IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.9% 0.28mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	45% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	4.25% 0.098mg	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	3.44% 24mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS UV Exposed Portabella Mushrooms per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs UV Exposed Portabella Mushrooms:

• 5 ounces of Canned Orange Juice have more Vitamin C than UV Exposed Portabella Mushrooms.
• While 5 oz of Raw Portabella Mushrooms Exposed to UV contain 1.5 times more Vitamin B1, 6.2 times more Vitamin B2, 22.4 times more Vitamin B3, 6.3 times more Vitamin B5, 4.8 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D
• 5 ounces of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs UV Exposed Portabella Mushrooms:

• 5 oz of Raw Portabella Mushrooms Exposed to UV contain 13 times more Copper, 3.1 times more Iron, 3.3 times more Manganese, 6.4 times more Phosphorus, 2 times more Potassium, 186 times more Selenium and 13.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and UV Exposed Portabella Mushrooms contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Raw Portabella Mushrooms Exposed to UV lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 2.8 times more Carbohydrate, 3.5 times more Sugars and 5 times more Fructose than UV Exposed Portabella Mushrooms.
• While 5 oz of Raw Portabella Mushrooms Exposed to UV contain 4.3 times more Fiber and 3.1 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy in five ounces.