Comparing Nutrients in 7 ounces Oranges with Peel VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Oranges with Peel	Enoki Mushrooms	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	12% 15.5g	130g per day for Men 19-50 years
Sugars	NA	0.6% 0.44g	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	NA	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	NA	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	14% 5.36g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	82.7% 25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	24% 95μg	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	1.65% 9.92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	14% 139mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	23.6% 0.21mg	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	20% 1.6mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	6.47% 0.15mg	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	6.24% 43.7mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Enoki Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Enoki Mushrooms:

• 7 ounces of Oranges with Peel have more Vitamin C than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 2.3 times more Vitamin B1, 4 times more Vitamin B2, 14.1 times more Vitamin B3, 4.1 times more Vitamin B5 and 1.6 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Enoki Mushrooms provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Enoki Mushrooms:

• 7 ounces of Oranges with Peel have more Calcium than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 1.9 times more Copper, 1.4 times more Iron, 4.8 times more Phosphorus, 1.8 times more Potassium, 3.1 times more Selenium and 5.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Enoki Mushrooms contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.7 times more Energy, 2 times more Carbohydrate and 1.7 times more Fiber than Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 2.6 times more Omega 3 and 2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Enoki Mushrooms provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Enoki Mushrooms provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Enoki Mushrooms

What are the health benefits of Oranges with Peel compared to Enoki Mushrooms?

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. The peel contains higher amounts of certain nutrients like flavonoids and phytochemicals. Enoki mushrooms, on the other hand, are low in calories and rich in B-vitamins, minerals, and antioxidants. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health.

Can I lose weight easier by eating more Oranges with Peel or Enoki Mushrooms?

Both oranges with peel and enoki mushrooms can be beneficial for weight loss due to their low calorie and high fiber content. Oranges with peel provide more fiber and vitamin C, while enoki mushrooms are low in calories and rich in antioxidants. Including a variety of fruits and vegetables in your diet, along with regular exercise, can help support weight loss efforts.

Should I eat more Oranges with Peel or more Enoki Mushrooms to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of nutrient-dense foods. Oranges with peel are a good source of vitamin C and fiber, while Enoki mushrooms are low in calories and a good source of B vitamins. Both can be part of a healthy diet, but for muscle gain, it is important to prioritize protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Incorporating a variety of plant-based protein sources along with regular strength training will support muscle growth and recovery.

What is the environmental impact of producing Oranges with Peel compared to Enoki Mushrooms?

Oranges with peel have a higher environmental impact compared to Enoki mushrooms. The production of oranges requires more water, land, and resources, as well as contributing to deforestation and pesticide use. Enoki mushrooms, on the other hand, have a lower environmental footprint as they require less water, land, and resources to grow. Additionally, mushrooms are often grown indoors in controlled environments, reducing the need for pesticides and minimizing their impact on the environment.