Comparing Nutrients in 7 ounces Navel Oranges VS Portabella Mushrooms

Macros Ratio

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

Macro Nutrients

	Navel Oranges	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	0.062% 0.02g	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	1.73% 0.29g	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	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	3.3% 20IU	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	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	NA	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

Nutrient Comparison: Navel Oranges VS Portabella Mushrooms per 7 oz

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

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

• 7 ounces of Navel Oranges have 1.2 times more Vitamin B9 and more Vitamin C than Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms 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 and more Vitamin B12 than Raw Navel Oranges.
• Both Navel Oranges and Portabella Mushrooms provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin B12
• 7 ounces of Portabella Mushrooms have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Raw Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Navel Oranges have 14.3 times more Calcium than Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms 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 Navel Oranges and Portabella 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 Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.2 times more Carbohydrate, 3.4 times more Sugars, 4.6 times more Fructose and 1.7 times more Fiber than Portabella Mushrooms.
• While 7 oz of Raw Portabella Mushrooms contain 2.3 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 Portabella Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Portabella Mushrooms

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

Navel oranges are a good source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve skin health, and aid in digestion. Portabella mushrooms are rich in B vitamins, minerals like potassium and selenium, and are a good source of plant-based protein. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both navel oranges and portabella mushrooms can be beneficial for weight loss due to their low calorie and high fiber content. However, portabella mushrooms are lower in calories and carbohydrates compared to navel oranges, making them a more weight-loss friendly option. Incorporating a variety of fruits and vegetables, including both navel oranges and portabella mushrooms, into your diet can help support weight loss efforts.

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

To gain more muscles while training consistently, it is recommended to consume more Portabella Mushrooms as they are a good source of plant-based protein and essential amino acids that are important for muscle growth and repair. Navel Oranges are a great source of vitamin C and antioxidants, but they do not provide as much protein as Portabella Mushrooms. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with regular strength training can help support muscle growth and recovery.

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

Producing Portabella Mushrooms has a significantly lower environmental impact compared to Navel Oranges. Mushroom cultivation requires less water, land, and energy, and produces fewer greenhouse gas emissions than growing oranges. Additionally, mushrooms can be grown indoors year-round, reducing the need for transportation and storage compared to seasonal fruit like oranges.