Comparing Nutrients in 7 ounces Navel Oranges VS Morel Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Navel Oranges	Morel Mushrooms	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.4% 0.13g	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	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	7.8% 10g	130g per day for Men 19-50 years
Sugars	23.3% 17g	1.64% 1.2g	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	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	% 1.2g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Morel 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	11.2% 0.13mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	20.8% 0.27mg	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	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	68% 409IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Morel Mushrooms	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	138% 1.24mg	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	302% 24mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	50.6% 1.16mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	24% 816mg	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	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Morel Mushrooms per 7 oz

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

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

• 7 ounces of Navel Oranges have 3.8 times more Vitamin B9 than Morel Mushrooms.
• While 7 oz of Raw Morel Mushrooms contain 4 times more Vitamin B2, 5.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin D than Raw Navel Oranges.
• Both Navel Oranges and Morel Mushrooms provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin D
• Both Raw Navel Oranges as well as Raw Morel Mushrooms have insufficient amounts of Vitamin A in seven ounces.

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

• 7 oz of Raw Morel Mushrooms contain 16 times more Copper, 93.7 times more Iron, 1.7 times more Magnesium, 20.2 times more Manganese, 8.4 times more Phosphorus, 2.5 times more Potassium, more Selenium and 25.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Morel Mushrooms contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.5 times more Carbohydrate, 14.2 times more Sugars and more Fructose than Morel Mushrooms.
• While 7 oz of Raw Morel Mushrooms contain 1.3 times more Fiber and 3.4 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Morel Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Morel Mushrooms

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which support immune function, skin health, and digestion. Morel mushrooms are rich in protein, fiber, and essential nutrients like vitamin D and iron, which can support muscle health and energy levels. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

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

Both navel oranges and morel mushrooms can be beneficial for weight loss due to their low calorie and high fiber content. However, navel oranges are higher in natural sugars compared to morel mushrooms, which are low in calories and carbohydrates. Incorporating a variety of fruits and vegetables, including navel oranges and morel mushrooms, into a balanced diet can support weight loss by providing essential nutrients and promoting feelings of fullness.

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

To gain more muscles while training consistently, it is recommended to consume more Navel Oranges. Navel Oranges are rich in vitamin C, which is essential for collagen synthesis and muscle repair. They also provide carbohydrates for energy during workouts. Morel Mushrooms are a good source of protein and other nutrients, but Navel Oranges are more beneficial for muscle growth and recovery.

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

The environmental impact of producing Morel Mushrooms is generally lower compared to Navel Oranges. Mushroom cultivation requires less water, land, and energy, and produces fewer greenhouse gas emissions than traditional fruit farming. Additionally, mushrooms can be grown indoors using recycled materials, further reducing their environmental footprint.