Comparing Nutrients in 7 ounces Oranges with Peel VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Oranges with Peel	White Mushrooms	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	White Mushrooms	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	4.63% 4.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	2.3% 14IU	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	White Mushrooms	Recommended Dietary Allowance
Calcium	14% 139mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.96% 183g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs White Mushrooms:

• 7 ounces of Oranges with Peel have 1.2 times more Vitamin B1, 1.8 times more Vitamin B9 and 33.8 times more Vitamin C than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 8 times more Vitamin B2, 7.2 times more Vitamin B3 and 4.5 times more Vitamin B5 than Raw Oranges with Peel .
• Both Oranges with Peel and White Mushrooms provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Oranges with Peel as well as Raw White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 23.3 times more Calcium, 1.6 times more Iron and 1.6 times more Magnesium than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 5.6 times more Copper, 3.9 times more Phosphorus, 1.6 times more Potassium, 13.3 times more Selenium and 4.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and White Mushrooms contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.9 times more Energy, 4.8 times more Carbohydrate and 4.5 times more Fiber than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 2.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of White Mushrooms provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS White Mushrooms

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants, which can support immune health, digestion, and skin health. White mushrooms are a good source of B vitamins, minerals, and antioxidants, which can support energy production, bone health, and immune function. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both oranges with peel and white mushrooms can be beneficial for weight loss due to their low calorie and high fiber content. Oranges with peel are a good source of vitamin C and antioxidants, while white mushrooms are low in calories and high in vitamins and minerals. Including a variety of fruits and vegetables in your diet, such as oranges with peel and white mushrooms, can help support weight loss by providing essential nutrients and promoting feelings of fullness. Remember to focus on overall balanced nutrition and portion control for sustainable weight loss.

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

Both oranges with peel and white mushrooms can be beneficial for muscle growth due to their nutrient content. Oranges with peel are a good source of vitamin C, which is important for collagen synthesis and muscle repair. White mushrooms are a good source of protein, which is essential for muscle building. To support muscle growth while training consistently, it's important to have a balanced diet that includes a variety of nutrient-dense foods, including both oranges with peel and white mushrooms.

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

Oranges with peel have a higher environmental impact compared to white mushrooms. The production of oranges requires more water, land, and energy, as well as produces more greenhouse gas emissions. On the other hand, white mushrooms have a lower environmental footprint as they require less water, land, and energy to grow. Choosing white mushrooms over oranges can help reduce your carbon footprint and support sustainable food choices.