Comparing Nutrients in 500 calories White MushroomsVS Valencia Oranges

Weight per 500 calories

White Mushrooms

2273g

Valencia Oranges

1020g

Raw Valencia Oranges have 2.2 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 Valencia Oranges?

Macros Ratio

Protein Fat Carbs

White Mushrooms

43%

11%

46%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

White Mushroomsvs Valencia 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

3.16%3.06g

7.73 gvs3.06 g

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

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3.55%1.14g

Saturated Fat

1.1%0.36g

1.14 gvs0.36 g

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

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0%0g

Omega 3

10.2%0.16g

0 gvs0.16 g

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

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21.4%3.64g

Omega 6

2.64%0.45g

3.64 gvs0.45 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

93%121g

74 gvs121 g

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

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62%45g

Sugars

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

45 gvsNA 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

19%10.6g

70.2 gvs10.6 g

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

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Vitamins

White Mushroomsvs Valencia Oranges

0%0μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

0 μgvs122 μg

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

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153%1.84mg

Vitamin B1

74%0.89mg

Thiamine

1.84 mgvs0.89 mg

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

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703%9.14mg

Vitamin B2

31.4%0.41mg

Riboflavin

9.14 mgvs0.41 mg

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

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512%82mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

82 mgvs2.8 mg

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

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682%34mg

Vitamin B5

51%2.55mg

Pantothenic acid

34 mgvs2.55 mg

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

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182%2.36mg

Vitamin B6

49.5%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

99%398μg

Folates and Folic Acid

386 μgvs398 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

550%495mg

Ascorbic acid

47.7 mgvs495 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

Tocopherols and Tocotrienols

0.23 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

White Mushroomsvs Valencia Oranges

6.8%68mg

Calcium

41%408mg

68 mgvs408 mg

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

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803%7.23mg

Copper

42%0.38mg

7.23 mgvs0.38 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

11.5%0.92mg

11.4 mgvs0.92 mg

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

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48.7%205mg

Magnesium

24.3%102mg

205 mgvs102 mg

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

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46.4%1.07mg

Manganese

10.2%0.23mg

1.07 mgvs0.23 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

24.8%173mg

1955 mgvs173 mg

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

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213%7227mg

Potassium

53.7%1827mg

7227 mgvs1827 mg

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

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384%211μg

Selenium

211 μgvsNA 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

5.57%0.61mg

12 mgvs0.61 mg

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

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56.8%2101g

Water

24%881g

2101 gvs881 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 Valencia Oranges:

Raw White Mushrooms have 2.1 times more Vitamin B1, 22.4 times more Vitamin B2, 29.3 times more Vitamin B3, 13.4 times more Vitamin B5, 3.7 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A and 10.4 times more Vitamin C than Raw White Mushrooms.
Both Raw White Mushrooms and Raw Valencia Oranges have similar amounts of Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for White Mushrooms vs Valencia Oranges:

Raw White Mushrooms have 19.1 times more Copper, 12.4 times more Iron, 2 times more Magnesium, 4.6 times more Manganese, 11.3 times more Phosphorus, 4 times more Potassium, more Sodium, 19.3 times more Zinc and 2.4 times more Water than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6 times more Calcium than Raw White Mushrooms.

Comparison of macro-nutrients per 500 calories:

Raw White Mushrooms have 2.5 times more Fat, 8.1 times more Omega 6 and 6.6 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Omega 3 and 1.6 times more Carbohydrate than Raw White Mushrooms.
Both Raw White Mushrooms and Raw Valencia Oranges have similar amounts of Energy and Fiber per 500 kcal.
Both Raw White Mushrooms as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White MushroomsVS Boiled White MushroomsValencia OrangesVS Boiled White MushroomsWhite MushroomsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories White MushroomsVS Valencia Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: