Comparing Nutrients in 500 calories Canned Straw Mushrooms VS Dried Cloud Ears Fungi

Weight per 500 calories

• Canned Straw Mushrooms: 1563g
• Dried Cloud Ears Fungi: 176g

Dried Cloud Ears Fungi have 8.9 times more energy per unit of mass than Canned Straw Mushrooms, Solids, which is high in comparison to other foods. Canned Straw Mushrooms having low energy density.

Which food has more nutrients per 500 calories - Canned Straw Mushrooms or Dried Cloud Ears Fungi?

Macros Ratio

	Protein	Fat	Carbs
Canned Straw Mushrooms	38%	15%	47%
Dried Cloud Ears Fungi	11%	2%	87%

Macro Nutrients

	Canned Straw Mushrooms	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	1.32% 1.3g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	NA	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.8% 72.5g	99% 129g	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	103% 39g	325% 123g	38g per day for Men 19-50 years
Protein	107% 60g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Canned Straw Mushrooms	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	2.2% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.44mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15% 0.2mg	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	148% 594μg	16.7% 67μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Canned Straw Mushrooms	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Calcium	15.6% 156mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	35.8% 0.32mg	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	279% 22.3mg	129% 10.4mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	66.6% 1.53mg	149% 3.43mg	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	136% 953mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	36% 1219mg	39% 1327mg	3400mg per day for Men 19-50 years
Selenium	432% 238μg	139% 76.4μg	55μg per day for Men 19-50 years
Sodium	400% 6000mg	4.1% 61.6mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	38% 1404g	0.7% 26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Straw Mushrooms vs Dried Cloud Ears Fungi:

• Canned Straw Mushrooms, Solids have 7.7 times more Vitamin B1, 7.6 times more Vitamin B5 and 8.9 times more Vitamin B9 than Dried Cloud Ears Fungi.
• While Dried Cloud Ears Fungi contain 1.4 times more Vitamin B2 and 3.2 times more Vitamin B3 than Canned Straw Mushrooms, Solids.
• Both Canned Straw Mushrooms, Solids and Dried Cloud Ears Fungi have similar amounts of Vitamin B6 per 500 kcal.
• Both Canned Straw Mushrooms, Solids as well as Dried Cloud Ears Fungi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Canned Straw Mushrooms vs Dried Cloud Ears Fungi:

• Canned Straw Mushrooms, Solids have 6.5 times more Copper, 2.2 times more Iron, 2.9 times more Phosphorus, 3.1 times more Selenium, 97.4 times more Sodium, 4.5 times more Zinc and 53.9 times more Water than Dried Cloud Ears Fungi.
• While Dried Cloud Ears Fungi contain 1.8 times more Calcium, 1.3 times more Magnesium and 2.2 times more Manganese than Canned Straw Mushrooms, Solids.
• Both Canned Straw Mushrooms, Solids and Dried Cloud Ears Fungi have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Straw Mushrooms, Solids have 8.3 times more Fat and 3.7 times more Protein than Dried Cloud Ears Fungi.
• While Dried Cloud Ears Fungi contain 1.8 times more Carbohydrate and 3.2 times more Fiber than Canned Straw Mushrooms, Solids.
• Both Canned Straw Mushrooms, Solids and Dried Cloud Ears Fungi have similar amounts of Energy per 500 kcal.
• Both Canned Straw Mushrooms, Solids as well as Dried Cloud Ears Fungi have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.