Comparing Nutrients in 100 grams Canned Orange Juice VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Canned Orange Juice	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.47% 11g	4.65% 6.04g	130g per day for Men 19-50 years
Sugars	12% 8.76g	0% 0g	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	3.35% 2.43g	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	% 2.27g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.06g	% 0g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	7% 3.9g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	39.2% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	3.77% 0.049mg	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	6% 24μg	4% 16μg	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	33.4% 30mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.83% 11IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	1% 10mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	1.25% 0.1mg	4.13% 0.33mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	2.8% 0.064mg	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	2.43% 17mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	6.64% 0.73mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.4% 88.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Microwaved White Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Canned Orange Juice versus 100 g of Microwaved White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Microwaved White Mushrooms:

• 100 grams of Canned Orange Juice have 1.5 times more Vitamin B9 and more Vitamin C than Microwaved White Mushrooms.
• While 100 g of Microwaved White Mushrooms contain 1.5 times more Vitamin B1, 20.5 times more Vitamin B2, 26.6 times more Vitamin B3, 10.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 100 grams of Microwaved White Mushrooms have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Canned Orange Juice vs Microwaved White Mushrooms:

• 100 g of Microwaved White Mushrooms contain 16.8 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 7.5 times more Phosphorus, 2.7 times more Potassium, 180 times more Selenium and 18.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Microwaved White Mushrooms contain similar levels of Water per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Microwaved White Mushrooms lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Orange Juice have 1.8 times more Carbohydrate, more Sugars and more Fructose than Microwaved White Mushrooms.
• While 100 g of Microwaved White Mushrooms contain 8.3 times more Fiber and 5.8 times more Protein than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Microwaved White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.