Comparing Nutrients in 7 ounces Navel Oranges VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Navel Oranges	Enoki Mushrooms	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	12% 15.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	0.6% 0.44g	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	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	% 3.9g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	82.7% 25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	24% 95μg	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	130% 117mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.65% 9.92IU	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	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	23.6% 0.21mg	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	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	6.47% 0.15mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Enoki Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Enoki Mushrooms:

• 7 ounces of Navel Oranges have more Vitamin C than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 3.3 times more Vitamin B1, 3.9 times more Vitamin B2, 16.5 times more Vitamin B3, 5.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Enoki Mushrooms:

• 7 ounces of Navel Oranges have more Calcium than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 2.7 times more Copper, 8.8 times more Iron, 1.5 times more Magnesium, 2.6 times more Manganese, 4.6 times more Phosphorus, 2.2 times more Potassium, more Selenium and 8.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Enoki Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.6 times more Carbohydrate, 38.6 times more Sugars and more Fructose than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 4.6 times more Omega 3 and 2.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Enoki Mushrooms offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Enoki Mushrooms provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Enoki Mushrooms

What are the health benefits of Navel Oranges compared to Enoki Mushrooms?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune function, skin health, and digestion. Enoki mushrooms, on the other hand, are low in calories and contain some B vitamins and minerals like potassium and copper. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health.

Can I lose weight easier by eating more Navel Oranges or Enoki Mushrooms?

Both navel oranges and enoki mushrooms can be beneficial for weight loss due to their low calorie and high fiber content. However, in terms of weight loss, incorporating a variety of fruits and vegetables into your diet is key. It's important to focus on overall balanced nutrition and portion control rather than relying solely on one specific food. Remember to also consider factors such as physical activity, hydration, and overall lifestyle habits for successful weight loss.

Should I eat more Navel Oranges or more Enoki Mushrooms to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant-based foods. Enoki mushrooms are low in protein, so it would be more beneficial to prioritize navel oranges as they contain vitamin C, which can help with muscle recovery and overall health. For muscle-building, consider incorporating protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet.

What is the environmental impact of producing Navel Oranges compared to Enoki Mushrooms?

Producing Navel Oranges typically has a higher environmental impact compared to Enoki Mushrooms. Oranges require more water, land, and resources to grow, as well as transportation due to their size and weight. Enoki Mushrooms, on the other hand, can be grown in controlled indoor environments with less water and space needed. Choosing Enoki Mushrooms over Navel Oranges can help reduce your carbon footprint and support sustainable food choices.