Comparing Nutrients in 5 ounces Canned Orange Juice VS Canned Straw Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Straw Mushrooms	38%	15%	47%

Macro Nutrients

	Canned Orange Juice	Canned Straw Mushrooms	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	2.16% 0.37g	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	5.06% 6.58g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Straw 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	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	1.53% 0.02mg	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	13.5% 54μg	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	47.4% 42.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.9% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Straw Mushrooms	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	21% 0.19mg	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	25.3% 2.03mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	6.04% 0.14mg	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	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	3.25% 111mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Canned Straw Mushrooms per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Canned Straw Mushrooms:

• 5 ounces of Canned Orange Juice have 3 times more Vitamin B1, 2.2 times more Vitamin B6 and more Vitamin C than Canned Straw Mushrooms.
• While 5 oz of Canned Straw Mushrooms, Solids contain 3.3 times more Vitamin B2, 2.3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2
• 5 ounces of Canned Straw Mushrooms have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Canned Straw Mushrooms, Solids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Canned Straw Mushrooms:

• 5 ounces of Canned Orange Juice have 1.4 times more Magnesium and 2.4 times more Potassium than Canned Straw Mushrooms.
• While 5 oz of Canned Straw Mushrooms, Solids contain 6 times more Copper, 14.3 times more Iron, 4.7 times more Manganese, 3.6 times more Phosphorus, 152 times more Selenium, 96 times more Sodium and 16.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Straw Mushrooms contain similar levels of Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 5 ounces of Canned Straw Mushrooms lack sufficient amounts of Magnesium
• Both Unsweetened Canned Orange Juice as well as Canned Straw Mushrooms, Solids lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 2.4 times more Carbohydrate than Canned Straw Mushrooms.
• While 5 oz of Canned Straw Mushrooms, Solids contain 8.3 times more Fiber and 5.6 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 Canned Straw Mushrooms, Solids provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.