Comparing Nutrients in 7 ounces Valencia Oranges VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Valencia Oranges	Oyster Mushrooms	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	18% 23.6g	9.3% 12g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	54% 0.48mg	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	2.23% 0.18mg	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	2% 0.046mg	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	10.4% 355mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	NA	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Oyster Mushrooms:

• Raw Valencia Oranges have 6 times more Vitamin A and more Vitamin C than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 1.4 times more Vitamin B1, 8.7 times more Vitamin B2, 18.1 times more Vitamin B3, 5.2 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin D than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Oyster Mushrooms have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Valencia Oranges as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Oyster Mushrooms:

• Raw Valencia Oranges have 13.3 times more Calcium than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 6.6 times more Copper, 14.8 times more Iron, 1.8 times more Magnesium, 4.9 times more Manganese, 7.1 times more Phosphorus, 2.3 times more Potassium, more Sodium and 12.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Oyster Mushrooms have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.5 times more Energy, more Omega 3 and 2 times more Carbohydrate than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 3.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Oyster Mushrooms have similar amounts of Fiber per 7 oz.
• Both Raw Valencia Oranges as well as Raw Oyster Mushrooms have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.