Comparing Nutrients in 100 calories UV Exposed Portabella Mushrooms VS Oranges with Peel

Weight per 100 calories

• UV Exposed Portabella Mushrooms: 455g
• Oranges with Peel: 159g

Raw Oranges with Peel have 2.9 times more energy per unit of mass than Raw Portabella Mushrooms Exposed to UV, which is low in comparison to other foods. UV Exposed Portabella Mushrooms having very low energy density.

Discover which food has more nutrients per 100 calories - UV Exposed Portabella Mushrooms or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	19% 24.6g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	NA	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	3.07% 2.23g	NA	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	% 9.14g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.6% 5.9g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	17% 9.6g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	11.4% 0.15mg	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	32% 127μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.47% 0.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	860% 5159IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.61% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Portabella Mushrooms	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	10% 0.09mg	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	17.6% 1.4mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	11% 45.5mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	NA	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	70% 491mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	48.7% 1655mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	154% 84.5μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	11.4% 422g	3.53% 131g	3700g per day for Men 19-50 years

UV Exposed Portabella Mushrooms VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - UV Exposed Portabella Mushrooms or Oranges with Peel ?

Lets compare vitamin content per 100 calories of UV Exposed Portabella Mushrooms vs Oranges with Peel :

• 100 calories of UV Exposed Portabella Mushrooms have 1.7 times more Vitamin B1, 7.4 times more Vitamin B2, 25.7 times more Vitamin B3, 9.9 times more Vitamin B5, 4.6 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain more Vitamin A and more Vitamin C than Raw Portabella Mushrooms Exposed to UV.
• 100 calories of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 100 calories of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 100 calories for UV Exposed Portabella Mushrooms vs Oranges with Peel :

• 100 calories of UV Exposed Portabella Mushrooms have 14.4 times more Copper, 2 times more Magnesium, 14.1 times more Phosphorus, 5.3 times more Potassium, 76.1 times more Selenium, 12.9 times more Sodium, 13.8 times more Zinc and 3.2 times more Water than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 8.1 times more Calcium than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Oranges with Peel contain similar levels of Iron per 100 calories.
• 100 calories of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of UV Exposed Portabella Mushrooms have 4.6 times more Protein than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 1.4 times more Carbohydrate than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Oranges with Peel offer comparable quantities of Energy and Fiber per 100 calories.