Comparing Nutrients in 5 ounces Navel Oranges VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Navel Oranges	Oyster Mushrooms	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	16.6% 12g	2.17% 1.57g	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	4.4% 3.2g	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	% 2.8g	% 1.57g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	8.38% 4.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.3% 9.98μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	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	93% 83.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.85% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	38.4% 0.35mg	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	2.3% 0.18mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	6.96% 0.16mg	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	4.66% 32.6mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Oyster Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Oyster Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Oyster Mushrooms:

• 5 ounces of Navel Oranges have more Vitamin C than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 1.8 times more Vitamin B1, 6.8 times more Vitamin B2, 11.7 times more Vitamin B3, 4.9 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin D than Raw Navel Oranges.
• Both Navel Oranges and Oyster Mushrooms provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin D
• 5 ounces of Oyster Mushrooms have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Oyster Mushrooms:

• 5 ounces of Navel Oranges have 14.3 times more Calcium than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 6.3 times more Copper, 10.2 times more Iron, 1.6 times more Magnesium, 3.9 times more Manganese, 5.2 times more Phosphorus, 2.5 times more Potassium, more Selenium and 9.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Oyster Mushrooms contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 5 ounces of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2.1 times more Carbohydrate, 7.7 times more Sugars and more Fructose than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 3.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Oyster Mushrooms offer comparable quantities of Fiber per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.