Comparing Nutrients in 7 ounces Portabella Mushrooms VS Oranges

Macros Ratio

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

Macro Nutrients

	Portabella Mushrooms	Oranges	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.21% 0.036g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	25.6% 18.6g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Portabella Mushrooms	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.76% 0.12mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	9.16% 0.12mg	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	117% 106mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.3% 20IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	2.4% 0.36mg	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

	Portabella Mushrooms	Oranges	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	9.92% 0.089mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	NA	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	5.95% 0.14mg	2.16% 0.05mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.98% 184g	4.65% 172g	3700g per day for Men 19-50 years

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

• Raw Portabella Mushrooms have 3.3 times more Vitamin B2, 15.9 times more Vitamin B3, 4.6 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.5 times more Vitamin B1, more Vitamin C and 9 times more Vitamin E than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms and Raw Oranges have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Portabella Mushrooms as well as Raw Oranges have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Portabella Mushrooms vs Oranges:

• Raw Portabella Mushrooms have 6.4 times more Copper, 3.1 times more Iron, 2.8 times more Manganese, 7.7 times more Phosphorus, 2 times more Potassium, 37.2 times more Selenium and 7.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 13.3 times more Calcium than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms and Raw Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Portabella Mushrooms have 2.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.1 times more Energy, 3 times more Carbohydrate, 3.7 times more Sugars and 1.8 times more Fiber than Raw Portabella Mushrooms.
• Both Raw Portabella Mushrooms as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.