Comparing Nutrients in 5 ounces Valencia Oranges VS Canned Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Mushrooms	25%	9%	66%

Macro Nutrients

	Valencia Oranges	Canned Mushrooms	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	5.55% 7.2g	130g per day for Men 19-50 years
Sugars	NA	4.58% 3.3g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Mushrooms	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	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	6.65% 0.086mg	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	4.25% 17μg	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	76.4% 68.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.9% 11.3IU	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	Canned Mushrooms	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	37% 0.33mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	5.3% 0.12mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	5.38% 183mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Canned Mushrooms:

• Raw Valencia Oranges have more Vitamin A, 1.9 times more Vitamin B2, 3.3 times more Vitamin B9 and more Vitamin C than Canned Mushrooms, Solids.
• While Canned Mushrooms, Solids contain 5.8 times more Vitamin B3, 3.2 times more Vitamin B5 and more Vitamin D than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Mushrooms, Solids have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Raw Valencia Oranges as well as Canned Mushrooms, Solids have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Canned Mushrooms:

• Raw Valencia Oranges have 3.6 times more Calcium and 1.4 times more Potassium than Canned Mushrooms, Solids.
• While Canned Mushrooms, Solids contain 6.4 times more Copper, 8.8 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 3.9 times more Phosphorus, more Sodium and 12 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Mushrooms, Solids have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 2 times more Energy, 16 times more Omega 3 and 2.3 times more Carbohydrate than Canned Mushrooms, Solids.
• While Canned Mushrooms, Solids contain 1.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Mushrooms, Solids have similar amounts of Fiber per 5 oz.
• Both Raw Valencia Oranges as well as Canned Mushrooms, Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.