Comparing Nutrients in 300 calories Navel Oranges VS Dried Cloud Ears Fungi

Weight per 300 calories

• Navel Oranges: 612g
• Dried Cloud Ears Fungi: 106g

Dried Cloud Ears Fungi have 5.8 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Dried Cloud Ears Fungi?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Cloud Ears Fungi	11%	2%	87%

Macro Nutrients

	Navel Oranges	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	59.3% 77g	130g per day for Men 19-50 years
Sugars	71.8% 52g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	195% 74g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	17.4% 9.77g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	68.6% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	9.1% 0.12mg	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	52% 208μg	10% 40μg	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	402% 362mg	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	6.12% 0.92mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Calcium	26.3% 263mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	21.5% 0.19mg	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	9.95% 0.8mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	21% 87.7mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	89.6% 2.06mg	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	20% 141mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	83.4% 46μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	14.2% 526g	0.42% 15.6g	3700g per day for Men 19-50 years

Navel Oranges VS Dried Cloud Ears Fungi Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Dried Cloud Ears Fungi?

Lets compare vitamin content per 300 calories of Navel Oranges vs Dried Cloud Ears Fungi:

• 300 calories of Navel Oranges have more Vitamin A, 26.3 times more Vitamin B1, 3.1 times more Vitamin B5, 4.1 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Dried Cloud Ears Fungi.
• While 300 kcal of Dried Cloud Ears Fungi contain 2.9 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Navel Oranges.
• 300 calories of Dried Cloud Ears Fungi have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Raw Navel Oranges as well as Dried Cloud Ears Fungi have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Navel Oranges vs Dried Cloud Ears Fungi:

• 300 calories of Navel Oranges have 1.6 times more Calcium, 1.2 times more Copper, 1.3 times more Potassium and 33.7 times more Water than Dried Cloud Ears Fungi.
• While 300 kcal of Dried Cloud Ears Fungi contain 7.8 times more Iron, 1.3 times more Magnesium, 11.6 times more Manganese, 1.4 times more Phosphorus, more Selenium and 2.8 times more Zinc than Raw Navel Oranges.
• 300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Dried Cloud Ears Fungi contain 5.5 times more Fiber and 1.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Dried Cloud Ears Fungi offer comparable quantities of Energy and Carbohydrate per 300 calories.