Comparing Nutrients in 7 ounces Canned Orange Juice VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Canned Orange Juice	Oyster Mushrooms	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	9.3% 12g	130g per day for Men 19-50 years
Sugars	24% 17.4g	3.04% 2.2g	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	6.65% 4.82g	0% 0g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 0g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	12% 4.56g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	46.6% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	19% 75.4μg	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	66.4% 59.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.6% 57.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	2% 20mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	54% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	9.75% 0.22mg	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	4.8% 33.7mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Oyster Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Oyster Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Oyster Mushrooms:

• 7 ounces of Canned Orange Juice have more Vitamin C than Oyster Mushrooms.
• While 7 oz of Raw Oyster Mushrooms contain 3.2 times more Vitamin B1, 16.6 times more Vitamin B2, 24.7 times more Vitamin B3, 7.2 times more Vitamin B5, 3.5 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin D than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin D
• 7 ounces of Oyster Mushrooms have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Oyster Mushrooms:

• 7 oz of Raw Oyster Mushrooms contain 11.1 times more Copper, 13.3 times more Iron, 1.8 times more Magnesium, 5.4 times more Manganese, 7.1 times more Phosphorus, 2.3 times more Potassium, 26 times more Selenium and 19.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Oyster Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Raw Oyster Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 1.8 times more Carbohydrate, 7.9 times more Sugars and more Fructose than Oyster Mushrooms.
• While 7 oz of Raw Oyster Mushrooms contain 7.7 times more Fiber and 4.9 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.