Comparing Nutrients in 7 ounces Canned Orange Juice VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Canned Orange Juice	White Mushrooms	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.31% 0.099g	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	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	24% 17.4g	5.4% 3.93g	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	0.47% 0.34g	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	% 2.94g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	White Mushrooms	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	60% 18μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	66.4% 59.7mg	4.63% 4.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.3% 14IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	0.13% 0.02mg	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	White Mushrooms	Recommended Dietary Allowance
Calcium	2% 20mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	70% 0.63mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	4.06% 0.093mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.96% 183g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Orange Juice have 1.4 times more Vitamin B9 and 14.3 times more Vitamin C than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 2.1 times more Vitamin B1, 19.1 times more Vitamin B2, 17.9 times more Vitamin B3, 8.3 times more Vitamin B5 and 3.4 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Unsweetened Canned Orange Juice as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 oz of Raw White Mushrooms contain 14.5 times more Copper, 5 times more Iron, 2.2 times more Manganese, 5.1 times more Phosphorus, 1.7 times more Potassium, 93 times more Selenium and 13 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and White Mushrooms contain similar levels of Magnesium and 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 White Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 3.4 times more Carbohydrate, 4.4 times more Sugars and 14.3 times more Fructose than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 3.3 times more Fiber and 4.5 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 White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.