Comparing Nutrients in 5 ounces Valencia Oranges VS Chanterelle Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Valencia Oranges	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	7.48% 9.72g	130g per day for Men 19-50 years
Sugars	NA	2.27% 1.64g	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	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	NA	% 1.64g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	14% 5.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	4.8% 0.062mg	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	0.71% 2.83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	50% 301IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	55.6% 0.5mg	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	61.5% 4.9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	17.6% 0.41mg	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	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	NA	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.44% 127g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 5.8 times more Vitamin B1, 1.4 times more Vitamin B6 and 19.5 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 5.4 times more Vitamin B2, 14.9 times more Vitamin B3, 4.3 times more Vitamin B5 and more Vitamin D than Raw Valencia Oranges.

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

• Raw Valencia Oranges have 2.7 times more Calcium than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 9.5 times more Copper, 38.6 times more Iron, 1.3 times more Magnesium, 12.4 times more Manganese, 3.4 times more Phosphorus, 2.8 times more Potassium and 11.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Chanterelle Mushrooms have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.5 times more Energy and 1.7 times more Carbohydrate than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 1.5 times more Fiber and 1.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Chanterelle Mushrooms have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.