Comparing Nutrients in 7 ounces Navel Oranges VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Navel Oranges	Oyster Mushrooms	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.38% 0.12g	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	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	9.3% 12g	130g per day for Men 19-50 years
Sugars	23.3% 17g	3.04% 2.2g	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	% 2.2g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	51% 2.56mg	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	46.6% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	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	130% 117mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.6% 57.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	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

	Navel Oranges	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	54% 0.48mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	9.75% 0.22mg	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	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Oyster Mushrooms per 7 oz

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

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

• 7 ounces of Navel Oranges have more Vitamin C than Oyster Mushrooms.
• While 7 oz of Raw Oyster Mushrooms contain 1.8 times more Vitamin B1, 6.8 times more Vitamin B2, 11.7 times more Vitamin B3, 4.9 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin D than Raw Navel Oranges.
• Both Navel Oranges and Oyster Mushrooms provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin D
• 7 ounces of Oyster Mushrooms have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Navel Oranges have 14.3 times more Calcium than Oyster Mushrooms.
• While 7 oz of Raw Oyster Mushrooms contain 6.3 times more Copper, 10.2 times more Iron, 1.6 times more Magnesium, 3.9 times more Manganese, 5.2 times more Phosphorus, 2.5 times more Potassium, more Selenium and 9.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Oyster 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 Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.1 times more Carbohydrate, 7.7 times more Sugars and more Fructose than Oyster Mushrooms.
• While 7 oz of Raw Oyster Mushrooms contain 3.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Oyster Mushrooms offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Oyster Mushrooms

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants which support immune function, skin health, and digestion. Oyster mushrooms are low in calories, high in protein, and contain B vitamins, iron, and antioxidants which support energy production, brain health, and immune function. Both are nutritious options, but offer different health benefits.

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

Both navel oranges and oyster mushrooms can be beneficial for weight loss due to their low calorie and high fiber content. However, oyster mushrooms are lower in calories and higher in protein compared to navel oranges, which can help you feel full and satisfied for longer periods of time. Therefore, incorporating oyster mushrooms into your diet may be more effective for weight loss compared to navel oranges.

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

Both navel oranges and oyster mushrooms can be beneficial for muscle growth, but oyster mushrooms are a better choice due to their higher protein content. Oyster mushrooms are a good source of plant-based protein, which is essential for muscle repair and growth. Additionally, they are low in calories and high in vitamins and minerals. Incorporating oyster mushrooms into your diet along with a variety of other plant-based protein sources can help support muscle development while training consistently.

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

The environmental impact of producing Navel Oranges is generally higher compared to Oyster Mushrooms. Oranges require more water, land, and resources to grow, leading to higher greenhouse gas emissions and potential soil degradation. Oyster Mushrooms, on the other hand, can be grown using less water and land, and they have a lower carbon footprint. Choosing mushrooms over oranges can be a more sustainable option for reducing environmental impact.