Comparing Nutrients in 5 ounces Dried Cloud Ears Fungi VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Dried Cloud Ears Fungi	11%	2%	87%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Dried Cloud Ears Fungi	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	14% 403kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	6.6% 8.56g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	261% 99g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	23.4% 13g	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Dried Cloud Ears Fungi	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.9mg	47.4% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5.34% 0.069mg	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	13.5% 54μg	5.67% 22.7μg	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	0% 0IU	2.6% 15.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Cloud Ears Fungi	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	22.5% 225mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	58.3% 0.52mg	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	104% 8.33mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	3.94% 0.091mg	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	37.3% 261mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	31.4% 1069mg	20.3% 692mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.57% 21g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Cloud Ears Fungi VS Microwaved White Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Cloud Ears Fungi versus 5 oz of Microwaved White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Cloud Ears Fungi vs Microwaved White Mushrooms:

• 5 ounces of Dried Cloud Ears Fungi have 2 times more Vitamin B2, 2.3 times more Vitamin B6 and 2.4 times more Vitamin B9 than Microwaved White Mushrooms.
• While 5 oz of Microwaved White Mushrooms contain 4 times more Vitamin B1 and 4.1 times more Vitamin B5 than Dried Cloud Ears Fungi.
• Both Dried Cloud Ears Fungi and Microwaved White Mushrooms provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Dried Cloud Ears Fungi have insufficient amounts of Vitamin B1
• Both Dried Cloud Ears Fungi as well as Microwaved White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Cloud Ears Fungi vs Microwaved White Mushrooms:

• 5 ounces of Dried Cloud Ears Fungi have 26.5 times more Calcium, 17.8 times more Iron, 5.9 times more Magnesium, 30.5 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.4 times more Selenium, 2.1 times more Sodium and 1.8 times more Zinc than Microwaved White Mushrooms.
• While 5 oz of Microwaved White Mushrooms contain 2 times more Copper and 6 times more Water than Dried Cloud Ears Fungi.
• 5 ounces of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Cloud Ears Fungi have 8.1 times more Energy, 12.1 times more Carbohydrate, 28 times more Fiber and 2.4 times more Protein than Microwaved White Mushrooms.
• 5 ounces of Microwaved White Mushrooms provide inadequate amounts of Energy