Comparing Nutrients in 300 calories OrangesVS Portabella Mushrooms

Weight per 300 calories

Oranges

638g

Portabella Mushrooms

1364g

Oranges have 2.1 times more energy per 100g than Portabella Mushrooms. It has low energy density when compared to other foods. Raw Portabella Mushrooms having very low energy density.

Which food has more nutrients per 300 calories - Oranges or Portabella Mushrooms?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Portabella Mushrooms

31%

12%

57%

300 kcal ▼

Macro Nutrients

Orangesvs Portabella Mushrooms

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.79%0.77g

Fat

4.92%4.77g

0.77 gvs4.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.096g

Saturated Fat

0.43%0.14g

0.096 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g

Omega 3

0%0g

0.045 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.68%0.11g

Omega 6

12%2g

0.11 gvs2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g

Carbohydrate

40.6%52.8g

75 gvs52.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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82.3%59.7g

Sugars

47%34g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

59.7 gvs34 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

9.2%6.7g

≤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]

NA gvs6.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%27.4g

NA gvs27.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.3%15.3g

Fiber

46.7%17.7g

15.3 gvs17.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g

Protein

51.4%28.8g

6 gvs28.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Portabella Mushrooms

7.8%70.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

70.2 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg

Vitamin B1

67%0.8mg

Thiamine

0.56 mgvs0.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.6%0.26mg

Vitamin B2

136%1.77mg

Riboflavin

0.26 mgvs1.77 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg

Vitamin B3

383%61.3mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs61.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg

Vitamin B5

311%15.5mg

Pantothenic acid

1.6 mgvs15.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.5%0.38mg

Vitamin B6

155%2mg

Pyridoxine

0.38 mgvs2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%191μg

Vitamin B9

95%382μg

Folates and Folic Acid

191 μgvs382 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

28.4%0.68μg

Cobalamin

0 μgvs0.68 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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377%340mg

Vitamin C

0%0mg

Ascorbic acid

340 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

22.7%136IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs136 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.66%1.15mg

Vitamin E

1.8%0.27mg

Tocopherols and Tocotrienols

1.15 mgvs0.27 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Portabella Mushrooms

25.5%255mg

Calcium

4.1%41mg

255 mgvs41 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg

Copper

433%3.9mg

0.29 mgvs3.9 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.98%0.64mg

Iron

53%4.23mg

0.64 mgvs4.23 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%64mg

Magnesium

64 mgvsNA mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.94%0.16mg

Manganese

41%0.94mg

0.16 mgvs0.94 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.8%89.4mg

Phosphorus

210%1473mg

89.4 mgvs1473 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34%1155mg

Potassium

146%4964mg

1155 mgvs4964 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg

Selenium

461%254μg

3.2 μgvs254 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

8.2%123mg

0 mgvs123 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.06%0.45mg

Zinc

65.7%7.23mg

0.45 mgvs7.23 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%554g

Water

34.2%1266g

554 gvs1266 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Oranges vs Portabella Mushrooms:

Raw Oranges have more Vitamin A, more Vitamin C and 4.2 times more Vitamin E than Raw Portabella Mushrooms.
While Raw Portabella Mushrooms contain 1.4 times more Vitamin B1, 6.9 times more Vitamin B2, 34 times more Vitamin B3, 9.7 times more Vitamin B5, 5.3 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
Both Raw Oranges as well as Raw Portabella Mushrooms have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Portabella Mushrooms:

Raw Oranges have 6.2 times more Calcium than Raw Portabella Mushrooms.
While Raw Portabella Mushrooms contain 13.6 times more Copper, 6.6 times more Iron, 5.9 times more Manganese, 16.5 times more Phosphorus, 4.3 times more Potassium, 79.5 times more Selenium, more Sodium, 16.2 times more Zinc and 2.3 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.4 times more Carbohydrate and 1.8 times more Sugars than Raw Portabella Mushrooms.
While Raw Portabella Mushrooms contain 6.2 times more Fat, 17.6 times more Omega 6 and 4.8 times more Protein than Raw Oranges.
Both Raw Oranges and Raw Portabella Mushrooms have similar amounts of Energy and Fiber per 300 kcal.
Both Raw Oranges as well as Raw Portabella Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesPortabella MushroomsVS Valencia OrangesOrangesVS Brown Mushrooms, Italian, Or CriminiPortabella MushroomsVS Brown Mushrooms, Italian, Or Crimini

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Portabella Mushrooms

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Portabella Mushrooms?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: