Comparing Nutrients in 5 ounces Canned Orange Juice VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Canned Orange Juice	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.67% 0.65g	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	2.33% 0.4g	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	6.6% 8.56g	130g per day for Men 19-50 years
Sugars	17% 12.4g	0% 0g	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% 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	% 3.2g	% 0g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Microwaved White 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	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	47.4% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	5.34% 0.069mg	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	5.67% 22.7μg	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	2.6% 15.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.9% 0.28mg	0% 0mg	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	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	58.3% 0.52mg	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	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	3.94% 0.091mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	20.3% 692mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Microwaved White Mushrooms per 5 oz

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

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

• 5 ounces of Canned Orange Juice have 1.5 times more Vitamin B9 and more Vitamin C than Microwaved White Mushrooms.
• While 5 oz of Microwaved White Mushrooms contain 1.5 times more Vitamin B1, 20.5 times more Vitamin B2, 26.6 times more Vitamin B3, 10.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 5 ounces of Microwaved White Mushrooms have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 oz of Microwaved White Mushrooms contain 16.8 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 7.5 times more Phosphorus, 2.7 times more Potassium, 180 times more Selenium and 18.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Microwaved White Mushrooms contain similar levels of 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 Microwaved White Mushrooms lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 1.8 times more Carbohydrate, more Sugars and more Fructose than Microwaved White Mushrooms.
• While 5 oz of Microwaved White Mushrooms contain 8.3 times more Fiber and 5.8 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 Microwaved White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.