Comparing Nutrients in 7 ounces Grilled Portabella Mushrooms VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Grilled Portabella Mushrooms	36%	14%	50%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Grilled Portabella Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	2% 57.5kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	6.78% 8.8g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	0% 0g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Grilled 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	12% 0.14mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.6% 12.4mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	73.4% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	15% 59.5μg	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	0% 0mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.63% 27.8IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Grilled Portabella Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	85.8% 0.77mg	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	9.92% 0.79mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	5.8% 0.13mg	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	38.3% 268mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.4% 163g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Grilled 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 Grilled Portabella Mushrooms vs Oranges with Peel :

• 7 ounces of Grilled Portabella Mushrooms have 8.1 times more Vitamin B2, 12.5 times more Vitamin B3, 3.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin C than Grilled Portabella Mushrooms.
• 7 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin C
• Both Grilled Portabella Mushrooms as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Grilled Portabella Mushrooms have 6.8 times more Copper, 6.1 times more Phosphorus, 2.2 times more Potassium, 31.3 times more Selenium and 5.9 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 23.3 times more Calcium and 2 times more Iron than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Oranges with Peel contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Grilled 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 Grilled Portabella Mushrooms have 2.5 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.2 times more Energy, 3.5 times more Carbohydrate and 2 times more Fiber than Grilled Portabella Mushrooms.
• 7 ounces of Grilled Portabella Mushrooms provide inadequate amounts of Energy
• Both Grilled Portabella Mushrooms as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.