Comparing Nutrients in 5 ounces Valencia Oranges VS UV Exposed Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Valencia Oranges	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	NA	3.36% 2.44g	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	9.33% 3.54g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	12% 0.16mg	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	14% 55.3μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	301% 1809IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	78.7% 0.71mg	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	1.6% 0.13mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	8.75% 0.2mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.53% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• Raw Valencia Oranges have more Vitamin A, 1.4 times more Vitamin B9 and more Vitamin C than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• While Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 12.3 times more Vitamin B2, 13.9 times more Vitamin B3, 6 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have similar amounts of Vitamin B1 per 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• Raw Valencia Oranges have 2.2 times more Calcium than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• While Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 13.5 times more Copper, 4.4 times more Iron, 6.2 times more Manganese, 7.1 times more Phosphorus, 2.5 times more Potassium and 18.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have similar amounts of Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 2.2 times more Energy, more Omega 3, 2.8 times more Carbohydrate and 4.2 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• While Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 2.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.