Comparing Nutrients in 5 ounces Navel Oranges VS UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Navel Oranges	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	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	4.2% 5.5g	130g per day for Men 19-50 years
Sugars	16.6% 12g	4.9% 3.54g	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	0.96% 0.69g	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	% 2.85g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	UV Exposed Portabella 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	8.03% 0.096mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	16% 0.21mg	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	12% 48μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	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	268% 1609IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	0.19% 0.028mg	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	UV Exposed Portabella 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	45% 0.41mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	4.25% 0.098mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS UV Exposed Portabella Mushrooms per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs UV Exposed Portabella Mushrooms:

• 5 ounces of Navel Oranges have 1.2 times more Vitamin B9 and more Vitamin C than UV Exposed Portabella Mushrooms.
• While 5 oz of Raw Portabella Mushrooms Exposed to UV contain 2.5 times more Vitamin B2, 10.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• Both Navel Oranges and UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs UV Exposed Portabella Mushrooms:

• 5 ounces of Navel Oranges have 14.3 times more Calcium than UV Exposed Portabella Mushrooms.
• While 5 oz of Raw Portabella Mushrooms Exposed to UV contain 7.3 times more Copper, 2.4 times more Iron, 2.4 times more Manganese, 4.7 times more Phosphorus, 2.2 times more Potassium, more Selenium and 6.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and UV Exposed Portabella Mushrooms contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 5 ounces of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 3.2 times more Carbohydrate, 3.4 times more Sugars, 4.6 times more Fructose and 1.7 times more Fiber than UV Exposed Portabella Mushrooms.
• While 5 oz of Raw Portabella Mushrooms Exposed to UV contain 2.3 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Portabella Mushrooms Exposed to UV provide inadequate amounts of Energy in five ounces.