Comparing Nutrients in 1 pound Chinese Broccoli VS Dried Cloud Ears Fungi

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Dried Cloud Ears Fungi	11%	2%	87%

Macro Nutrients

	Chinese Broccoli	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Energy	4.07% 118kcal	44.4% 1288kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.45g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	NA	32g per day for Men 19-50 years
Omega 3	77% 1.23g	NA	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	255% 331g	130g per day for Men 19-50 years
Sugars	5.5% 4g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	837% 318g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	294% 3.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	178% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.6% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	39% 0.51mg	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	118% 472μg	43% 172μg	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	149% 134mg	0% 0mg	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	15% 2.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	337% 404μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Calcium	47.6% 476mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	92% 0.83mg	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	33.5% 2.68mg	333% 26.7mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	89.6% 376mg	420mg per day for Men 19-50 years
Manganese	NA	385% 8.85mg	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	28% 195mg	119% 835mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	101% 3420mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	358% 197μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	54.4% 6mg	11mg per day for Men 19-50 years
Water	11.3% 420g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Dried Cloud Ears Fungi per 1 lb

Compare the macro and micronutrient content in 1 lb of Chinese Broccoli versus 1 lb of Dried Cloud Ears Fungi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Chinese Broccoli vs Dried Cloud Ears Fungi:

• 1 pound of Chinese Broccoli has more Vitamin A, 6.7 times more Vitamin B1, 2.7 times more Vitamin B9 and more Vitamin C than Dried Cloud Ears Fungi.
• While 1 lb of Dried Cloud Ears Fungi contains 5.5 times more Vitamin B2, 13.7 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Chinese Broccoli.
• 1 pound of Dried Cloud Ears Fungi have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Raw Chinese Broccoli as well as Dried Cloud Ears Fungi have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Chinese Broccoli vs Dried Cloud Ears Fungi:

• 1 pound of Chinese Broccoli has 6.3 times more Water than Dried Cloud Ears Fungi.
• While 1 lb of Dried Cloud Ears Fungi contains 1.5 times more Calcium, 2.9 times more Copper, 10 times more Iron, 4.4 times more Magnesium, 4.3 times more Phosphorus, 2.8 times more Potassium, 31 times more Selenium, 5 times more Sodium and 3.2 times more Zinc than Raw Chinese Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Cloud Ears Fungi contains 10.9 times more Energy, 15.6 times more Carbohydrate, 27 times more Fiber and 7.7 times more Protein than Raw Chinese Broccoli.
• 1 pound of Chinese Broccoli provide inadequate amounts of Energy