Comparing Nutrients in 7 ounces Boiled White Mushrooms VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	8.08% 10.5g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	6.4% 4.64g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	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	7.7% 4.3g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Boiled White 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	45.8% 0.6mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	8.93% 35.7μg	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	8.8% 7.94mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.65% 16IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	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

	Boiled White Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.2% 12mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	43% 3.45mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	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	24.7% 173mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms VS Oranges with Peel per 7 oz

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

• 7 ounces of Boiled White Mushrooms have 6 times more Vitamin B2, 8.9 times more Vitamin B3 and 6.5 times more Vitamin B5 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B9 and 17.8 times more Vitamin C than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Oranges with Peel provide similar amounts of Vitamin B6 per seven ounces.
• Both Boiled and Drained White 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 Boiled White Mushrooms vs Oranges with Peel :

• 7 ounces of Boiled White Mushrooms have 8.8 times more Copper, 2.2 times more Iron, 4 times more Phosphorus, 1.8 times more Potassium, 17 times more Selenium and 7.9 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 11.7 times more Calcium than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Oranges with Peel contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Boiled White 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 Boiled White Mushrooms have 1.7 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.3 times more Energy, 2.9 times more Carbohydrate and 2 times more Fiber than Boiled and Drained White Mushrooms.
• 7 ounces of Boiled White Mushrooms provide inadequate amounts of Energy
• Both Boiled and Drained White Mushrooms as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.