Comparing Nutrients in 500 calories White MushroomsVS Oranges

Weight per 500 calories

White Mushrooms

2273g

Oranges

1064g

Raw Oranges have 2.1 times more energy per unit of mass than Raw White Mushrooms, which is low in comparison to other foods. White Mushrooms having very low energy density.

Which food has more nutrients per 500 calories - White Mushrooms or Oranges?

Macros Ratio

Protein Fat Carbs

White Mushrooms

43%

11%

46%

Oranges

91%

500 kcal ▼

Macro Nutrients

White Mushroomsvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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7.97%7.73g

Fat

1.3%1.28g

7.73 gvs1.28 g

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

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3.55%1.14g

Saturated Fat

0.5%0.16g

1.14 gvs0.16 g

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

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0%0g

Omega 3

4.65%0.074g

0 gvs0.074 g

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

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21.4%3.64g

Omega 6

1.13%0.19g

3.64 gvs0.19 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%74g

Carbohydrate

96%125g

74 gvs125 g

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

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62%45g

Sugars

137%99g

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

45 gvs99 g

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

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5.33%3.86g

Fructose

≤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]

3.86 gvsNA g

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

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%33.6g

Glucose

33.6 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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60%22.7g

Fiber

67%25.5g

22.7 gvs25.5 g

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

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125%70.2g

Protein

18%10g

70.2 gvs10 g

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

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Vitamins

White Mushroomsvs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

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

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153%1.84mg

Vitamin B1

77%0.93mg

Thiamine

1.84 mgvs0.93 mg

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

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703%9.14mg

Vitamin B2

32.7%0.43mg

Riboflavin

9.14 mgvs0.43 mg

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

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512%82mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

82 mgvs3 mg

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

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682%34mg

Vitamin B5

53%2.66mg

Pantothenic acid

34 mgvs2.66 mg

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

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182%2.36mg

Vitamin B6

49%0.64mg

Pyridoxine

2.36 mgvs0.64 mg

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

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687%206μg

Vitamin B7

Biotin

206 μgvsNA μg

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

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97%386μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

386 μgvs319 μg

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

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38%0.91μg

Vitamin B12

0%0μg

Cobalamin

0.91 μgvs0 μg

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

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53%47.7mg

Vitamin C

629%566mg

Ascorbic acid

47.7 mgvs566 mg

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

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26.5%159IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

159 IUvs0 IU

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

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1.5%0.23mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.23 mgvs1.9 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

White Mushroomsvs Oranges

6.8%68mg

Calcium

42.6%426mg

68 mgvs426 mg

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

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803%7.23mg

Copper

53%0.48mg

7.23 mgvs0.48 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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142%11.4mg

Iron

13.3%1.06mg

11.4 mgvs1.06 mg

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

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48.7%205mg

Magnesium

25.3%106mg

205 mgvs106 mg

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

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46.4%1.07mg

Manganese

11.6%0.27mg

1.07 mgvs0.27 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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279%1955mg

Phosphorus

21.3%149mg

1955 mgvs149 mg

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

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213%7227mg

Potassium

56.6%1926mg

7227 mgvs1926 mg

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

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384%211μg

Selenium

9.67%5.3μg

211 μgvs5.3 μg

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

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7.58%114mg

Sodium

0%0mg

114 mgvs0 mg

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

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107%12mg

Zinc

6.77%0.74mg

12 mgvs0.74 mg

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

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56.8%2101g

Water

25%923g

2101 gvs923 g

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

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Lets compare vitamin content per 500 calories of White Mushrooms vs Oranges:

Raw White Mushrooms have 2 times more Vitamin B1, 21.5 times more Vitamin B2, 27.3 times more Vitamin B3, 12.8 times more Vitamin B5, 3.7 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Oranges.
While Raw Oranges contain more Vitamin A, 11.9 times more Vitamin C and 8.4 times more Vitamin E than Raw White Mushrooms.
Both Raw White Mushrooms as well as Raw Oranges have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for White Mushrooms vs Oranges:

Raw White Mushrooms have 15.1 times more Copper, 10.7 times more Iron, 1.9 times more Magnesium, 4 times more Manganese, 13.1 times more Phosphorus, 3.8 times more Potassium, 39.7 times more Selenium, more Sodium, 15.9 times more Zinc and 2.3 times more Water than Raw Oranges.
While Raw Oranges contain 6.2 times more Calcium than Raw White Mushrooms.

Comparison of macro-nutrients per 500 calories:

Raw White Mushrooms have 6.1 times more Fat, 19 times more Omega 6 and 7 times more Protein than Raw Oranges.
While Raw Oranges contain 1.7 times more Carbohydrate and 2.2 times more Sugars than Raw White Mushrooms.
Both Raw White Mushrooms and Raw Oranges have similar amounts of Energy and Fiber per 500 kcal.
Both Raw White Mushrooms as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White MushroomsVS Boiled White MushroomsOrangesVS Boiled White MushroomsWhite MushroomsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories White MushroomsVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - White Mushrooms or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: