Comparing Nutrients in 7 ounces Fresh Orange juice VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Fresh Orange juice	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	3.27% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	9.22% 12g	130g per day for Men 19-50 years
Sugars	23% 16.7g	0% 0g	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	5.8% 4.2g	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	% 3.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	65.8% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	77.8% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	7.48% 0.097mg	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	15% 59.5μg	7.94% 31.8μg	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	110% 99mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.64% 22IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	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

	Fresh Orange juice	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	81.6% 0.73mg	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	4.96% 0.4mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	5.52% 0.13mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	28.5% 968mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.75% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Microwaved White Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Microwaved White Mushrooms:

• 7 ounces of Fresh Orange juice have 1.5 times more Vitamin B1, 1.9 times more Vitamin B9 and more Vitamin C than Microwaved White Mushrooms.
• While 7 oz of Microwaved White Mushrooms contain 14.4 times more Vitamin B2, 13.4 times more Vitamin B3 and 10.3 times more Vitamin B5 than Raw Orange juice.
• Both Fresh Orange juice and Microwaved White Mushrooms provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Microwaved White Mushrooms have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Microwaved 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 Fresh Orange juice vs Microwaved White Mushrooms:

• 7 oz of Microwaved White Mushrooms contain 8.4 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 4.6 times more Manganese, 7.5 times more Phosphorus, 2.4 times more Potassium, 180 times more Selenium and 14.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Microwaved White Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Raw Orange juice as well as Microwaved White Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 1.7 times more Carbohydrate, more Sugars and more Fructose than Microwaved White Mushrooms.
• While 7 oz of Microwaved White Mushrooms contain 12.5 times more Fiber and 5.6 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Fiber and Protein
• Both Raw Orange juice as well as Microwaved White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.