Comparing Nutrients in 7 ounces Navel Oranges VS UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Navel Oranges	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	23.3% 17g	6.84% 4.96g	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	1.34% 0.97g	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	% 4g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	UV Exposed Portabella 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	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	22.6% 0.29mg	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	4.13% 0.099μg	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	375% 2252IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	0.26% 0.04mg	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 Portabella 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	63% 0.57mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	5.95% 0.14mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.98% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs UV Exposed Portabella Mushrooms:

• Raw Navel Oranges have more Vitamin A, 1.2 times more Vitamin B9, more Vitamin C and 7.5 times more Vitamin E than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 2.5 times more Vitamin B2, 10.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Portabella Mushrooms Exposed to UV have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Navel Oranges as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs UV Exposed Portabella Mushrooms:

• Raw Navel Oranges have 14.3 times more Calcium than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 7.3 times more Copper, 2.4 times more Iron, 2.4 times more Manganese, 4.7 times more Phosphorus, 2.2 times more Potassium, more Selenium and 6.6 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Portabella Mushrooms Exposed to UV have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 2.2 times more Energy, 3.2 times more Carbohydrate, 3.4 times more Sugars, 4.6 times more Fructose and 1.7 times more Fiber than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 2.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.