Comparing Nutrients in 7 ounces UV Exposed Portabella Mushrooms VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.9% 7.68g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	NA	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	1.34% 0.97g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	14% 0.18mg	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% 55.6μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	375% 2252IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Portabella Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	12.6% 0.11mg	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	7.7% 0.62mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	5.95% 0.14mg	NA	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	30.6% 214mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.98% 184g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed Portabella Mushrooms VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of UV Exposed Portabella Mushrooms versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of UV Exposed Portabella Mushrooms vs Oranges with Peel :

• 7 ounces of UV Exposed Portabella Mushrooms have 2.6 times more Vitamin B2, 9 times more Vitamin B3, 3.5 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.7 times more Vitamin B1 and more Vitamin C than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Oranges with Peel provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin C
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms Exposed to UV as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for UV Exposed Portabella Mushrooms vs Oranges with Peel :

• 7 ounces of UV Exposed Portabella Mushrooms have 5 times more Copper, 4.9 times more Phosphorus, 1.9 times more Potassium, 26.6 times more Selenium and 4.8 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 23.3 times more Calcium, 2.6 times more Iron and 1.4 times more Magnesium than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Oranges with Peel contain similar levels of Water per seven ounces.
• 7 ounces of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of UV Exposed Portabella Mushrooms have 1.6 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.9 times more Energy, 4 times more Carbohydrate and 3.5 times more Fiber than Raw Portabella Mushrooms Exposed to UV.
• 7 ounces of UV Exposed Portabella Mushrooms provide inadequate amounts of Energy