Comparing Nutrients in 7 ounces Navel Oranges VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Navel Oranges	White 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	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.31% 0.099g	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	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	23.3% 17g	5.4% 3.93g	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	0.47% 0.34g	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	% 2.94g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	White 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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	60% 18μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	4.63% 4.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.3% 14IU	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	White 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	70% 0.63mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	4.06% 0.093mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.96% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS White Mushrooms per 7 oz

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

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

• 7 ounces of Navel Oranges have 2 times more Vitamin B9 and 28.1 times more Vitamin C than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 7.9 times more Vitamin B2, 8.5 times more Vitamin B3, 5.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and White Mushrooms provide similar amounts of Vitamin B1 per seven ounces.
• Both Raw Navel Oranges as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Navel Oranges have 14.3 times more Calcium and 1.2 times more Magnesium than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 8.2 times more Copper, 3.8 times more Iron, 1.6 times more Manganese, 3.7 times more Phosphorus, 1.9 times more Potassium, more Selenium and 6.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and White 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 White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.8 times more Carbohydrate, 4.3 times more Sugars, 13.2 times more Fructose and 2.2 times more Fiber than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 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 White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS White Mushrooms

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which support immune function, skin health, and digestion. White mushrooms are rich in B vitamins, minerals, and antioxidants that can help support heart health, immune function, and energy production. 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 White Mushrooms?

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

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

To gain more muscles while training consistently, you should focus on consuming a variety of plant-based protein sources. White mushrooms are a good source of protein, but navel oranges are not. Consider incorporating protein-rich foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet to support muscle growth.

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

Navel oranges have a higher environmental impact compared to white mushrooms due to factors such as water usage, land usage, and transportation emissions. Oranges require more water and land to grow, while mushrooms can be cultivated in controlled indoor environments using less resources. Additionally, transporting oranges over long distances contributes to greenhouse gas emissions, whereas mushrooms can be grown locally, reducing their carbon footprint.