Comparing Nutrients in 1 pound Jew's Ear VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Jew's Ear	7%	1%	92%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Jew's Ear	Valencia Oranges	Recommended Dietary Allowance
Energy	3.9% 113kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.6g	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	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	NA	30% 11.3g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Jew's Ear	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.93mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	181% 9.03mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	22% 0.29mg	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	21.5% 86μg	44.2% 177μg	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	3.02% 2.72mg	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jew's Ear	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	18.6% 0.17mg	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	31.8% 2.54mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	4.54% 0.1mg	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	9.07% 63.5mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	5.74% 195mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	92% 50.3μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.4% 420g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Jew's Ear vs Valencia Oranges:

• Raw Jew's Ear has 5.1 times more Vitamin B2, 8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 3.9 times more Vitamin B3, 2.1 times more Vitamin B9 and 80.8 times more Vitamin C than Raw Jew's Ear.
• Both Raw Jew's Ear and Raw Valencia Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Jew's Ear as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Jew's Ear vs Valencia Oranges:

• Raw Jew's Ear has 12 times more Copper, 6.2 times more Iron, 2.5 times more Magnesium, 4.4 times more Manganese and 11 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Calcium and 4.2 times more Potassium than Raw Jew's Ear.
• Both Raw Jew's Ear and Raw Valencia Oranges have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges contain 2 times more Energy, 1.8 times more Carbohydrate and 2.2 times more Protein than Raw Jew's Ear.
• Both Raw Jew's Ear as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.