Comparing Nutrients in 7 ounces Valencia Oranges VS Canned Straw Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Straw Mushrooms	38%	15%	47%

Macro Nutrients

	Valencia Oranges	Canned Straw Mushrooms	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	3.02% 0.51g	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	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Straw Mushrooms	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	2.14% 0.028mg	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	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Straw Mushrooms	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	29.3% 0.26mg	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	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	8.46% 0.19mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	NA	55% 30μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	51% 762mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.82% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Straw Mushrooms per 7 oz

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

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

• 7 ounces of Valencia Oranges have 6.7 times more Vitamin B1, 4.5 times more Vitamin B6 and more Vitamin C than Canned Straw Mushrooms.
• While 7 oz of Canned Straw Mushrooms, Solids contain 1.8 times more Vitamin B2 and 1.6 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Straw Mushrooms provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Straw Mushrooms have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Canned Straw Mushrooms, Solids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Canned Straw Mushrooms:

• 7 ounces of Valencia Oranges have 4 times more Calcium, 1.4 times more Magnesium and 2.3 times more Potassium than Canned Straw Mushrooms.
• While 7 oz of Canned Straw Mushrooms, Solids contain 3.6 times more Copper, 15.9 times more Iron, 4.3 times more Manganese, 3.6 times more Phosphorus, more Sodium and 11.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Straw Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Canned Straw Mushrooms lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 2.6 times more Carbohydrate than Canned Straw Mushrooms.
• While 7 oz of Canned Straw Mushrooms, Solids contain 3.7 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Straw Mushrooms offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Canned Straw Mushrooms, Solids provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.