Comparing Nutrients in 14 ounces Dried Cloud Ears Fungi VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Cloud Ears Fungi	11%	2%	87%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Cloud Ears Fungi	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	39% 1127kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	87.7% 28g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	732% 278g	111% 42g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Dried Cloud Ears Fungi	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 25mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	242% 3.14mg	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	37.7% 151μg	232% 929μg	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	0% 0mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Cloud Ears Fungi	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	63% 631mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	796% 7.16mg	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	292% 23.3mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	78.4% 329mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	337% 7.74mg	359% 8.26mg	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	104% 730mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	88% 2993mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.6% 58.7g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Cloud Ears Fungi VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Cloud Ears Fungi versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Cloud Ears Fungi vs Oil Roasted Sunflower Seeds:

• 14 ounces of Dried Cloud Ears Fungi have 3 times more Vitamin B2 and 1.5 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 21.3 times more Vitamin B1, 14.4 times more Vitamin B5, 7.1 times more Vitamin B6 and 6.2 times more Vitamin B9 than Dried Cloud Ears Fungi.
• 14 ounces of Dried Cloud Ears Fungi have insufficient amounts of Vitamin B1
• Both Dried Cloud Ears Fungi as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Cloud Ears Fungi vs Oil Roasted Sunflower Seeds:

• 14 ounces of Dried Cloud Ears Fungi have 1.8 times more Calcium, 1.4 times more Iron, 1.6 times more Potassium and 11.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 9.9 times more Copper, 1.5 times more Magnesium, 6.2 times more Phosphorus, 1.8 times more Selenium and 3.9 times more Zinc than Dried Cloud Ears Fungi.
• Both Dried Cloud Ears Fungi and Oil Roasted Sunflower Seeds contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Cloud Ears Fungi have 3.2 times more Carbohydrate and 6.6 times more Fiber than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 70.3 times more Fat and 2.2 times more Protein than Dried Cloud Ears Fungi.