Comparing Nutrients in 7 ounces Oranges VS UV Exposed White Mushroom

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Oranges	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	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	0.21% 0.036g	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	18% 23.3g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	NA	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	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Oranges	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	16% 0.21mg	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	8.43% 33.7μg	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	117% 106mg	4.63% 4.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	346% 2076IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	0.13% 0.02mg	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

	Oranges	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	70% 0.63mg	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	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	2.16% 0.05mg	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	3.97% 27.8mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.96% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs UV Exposed White Mushroom:

• Raw Oranges have 1.8 times more Vitamin B9, 25.3 times more Vitamin C and 18 times more Vitamin E than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 10.1 times more Vitamin B2, 12.8 times more Vitamin B3, 6 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin D than Raw Oranges.
• Both Raw Oranges and Raw White Mushroom Exposed to UV have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Oranges as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Oranges vs UV Exposed White Mushroom:

• Raw Oranges have 13.3 times more Calcium than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 7.1 times more Copper, 5 times more Iron, 1.9 times more Manganese, 6.1 times more Phosphorus, 1.8 times more Potassium, 18.6 times more Selenium and 7.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw White Mushroom Exposed to UV have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 2.1 times more Energy, 3.6 times more Carbohydrate, 4.7 times more Sugars and 2.4 times more Fiber than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 3.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw White Mushroom Exposed to UV have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.