Comparing Nutrients in 7 ounces Navel Oranges VS UV Exposed Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Navel Oranges	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	6.56% 8.53g	130g per day for Men 19-50 years
Sugars	23.3% 17g	4.7% 3.4g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	74.8% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	16.8% 0.22mg	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	17% 67.5μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	422% 2532IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	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

	Navel Oranges	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	110% 0.99mg	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	3.22% 0.26mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	12.3% 0.28mg	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	6.52% 45.6mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.94% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• Raw Navel Oranges have more Vitamin A, 1.2 times more Vitamin B9, more Vitamin C and 15 times more Vitamin E than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• While Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 1.4 times more Vitamin B1, 9.6 times more Vitamin B2, 8.9 times more Vitamin B3, 5.7 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• Raw Navel Oranges have 2.4 times more Calcium and 1.2 times more Magnesium than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• While Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 12.8 times more Copper, 3.1 times more Iron, 4.9 times more Manganese, 5.2 times more Phosphorus, 2.7 times more Potassium, more Selenium and 13.8 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 2.2 times more Energy, 2.9 times more Carbohydrate, 4.9 times more Sugars and 3.7 times more Fiber than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• While Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 2.7 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.