Comparing Nutrients in 7 ounces Florida Oranges VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Florida Oranges	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	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	0.36% 0.062g	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	17.6% 23g	9.22% 12g	130g per day for Men 19-50 years
Sugars	25% 18g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	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

	Florida Oranges	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	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	9.92% 0.5mg	77.8% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	0% 0mg	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

	Florida Oranges	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.23% 0.18mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	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	3.4% 24mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	28.5% 968mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.75% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Microwaved White Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges 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 Florida Oranges vs Microwaved White Mushrooms:

• 7 ounces of Florida Oranges have 1.7 times more Vitamin B1 and more Vitamin C than Microwaved White Mushrooms.
• While 7 oz of Microwaved White Mushrooms contain 10.8 times more Vitamin B2, 13.4 times more Vitamin B3 and 7.8 times more Vitamin B5 than Raw Florida Oranges.
• Both Florida Oranges and Microwaved White Mushrooms provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Microwaved White Mushrooms have insufficient amounts of Vitamin C
• Both Raw Florida Oranges 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 Florida Oranges vs Microwaved White Mushrooms:

• 7 ounces of Florida Oranges have 7.2 times more Calcium than Microwaved White Mushrooms.
• While 7 oz of Microwaved White Mushrooms contain 9.5 times more Copper, 3.7 times more Iron, 1.4 times more Magnesium, 2.7 times more Manganese, 10.6 times more Phosphorus, 2.9 times more Potassium, 36 times more Selenium and 9.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Microwaved White Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 7 ounces of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.9 times more Carbohydrate and more Sugars than Microwaved White Mushrooms.
• While 7 oz of Microwaved White Mushrooms contain 5.6 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Microwaved White Mushrooms offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Microwaved White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.