Comparing Nutrients in 100 grams Valencia Oranges VS Chanterelle Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Valencia Oranges	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	NA	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	5.28% 6.86g	130g per day for Men 19-50 years
Sugars	NA	1.6% 1.16g	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	% 1.16g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	10% 3.8g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	21.6% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	3.4% 0.044mg	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	9.75% 39μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54% 48.5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	35.3% 212IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	4% 40mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	39.2% 0.35mg	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	1.13% 0.09mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	12.4% 0.29mg	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	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	NA	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	6.45% 0.71mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Chanterelle Mushrooms:

• Raw Valencia Oranges have 5.8 times more Vitamin B1, 1.4 times more Vitamin B6 and 19.5 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 5.4 times more Vitamin B2, 14.9 times more Vitamin B3, 4.3 times more Vitamin B5 and more Vitamin D than Raw Valencia Oranges.

Comparing minerals per 100 grams for Valencia Oranges vs Chanterelle Mushrooms:

• Raw Valencia Oranges have 2.7 times more Calcium than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 9.5 times more Copper, 38.6 times more Iron, 1.3 times more Magnesium, 12.4 times more Manganese, 3.4 times more Phosphorus, 2.8 times more Potassium and 11.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Chanterelle Mushrooms have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 1.5 times more Energy and 1.7 times more Carbohydrate than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 1.5 times more Fiber and 1.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Chanterelle Mushrooms have insufficient amounts of Fat, Glucose and Sucrose in 100 g.