Comparing Nutrients in 7 ounces Morel Mushrooms VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Morel Mushrooms	Navel Oranges	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	19% 25g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	23.3% 17g	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	0% 0g	6.16% 4.47g	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	% 1.2g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.5g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	11% 6.2g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	4.47% 18μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	68% 409IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	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

	Morel Mushrooms	Navel Oranges	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	8.6% 0.077mg	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	302% 24mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	2.5% 0.058mg	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	55% 385mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.03mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Morel Mushrooms VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Morel Mushrooms versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Morel Mushrooms vs Navel Oranges:

• 7 ounces of Morel Mushrooms have 4 times more Vitamin B2, 5.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin D than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 3.8 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Morel Mushrooms and Navel Oranges provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin D
• Both Raw Morel Mushrooms as well as Raw Navel Oranges have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Morel Mushrooms vs Navel Oranges:

• 7 ounces of Morel Mushrooms have 16 times more Copper, 93.7 times more Iron, 1.7 times more Magnesium, 20.2 times more Manganese, 8.4 times more Phosphorus, 2.5 times more Potassium, more Selenium and 25.4 times more Zinc than Navel Oranges.
• Both Morel Mushrooms and Navel Oranges contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Morel Mushrooms have 1.3 times more Fiber and 3.4 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.5 times more Carbohydrate, 14.2 times more Sugars and more Fructose than Raw Morel Mushrooms.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Morel Mushrooms as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.