Comparing Nutrients in 5 ounces Navel Oranges VS 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	2.4% 69.5kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	NA	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	79.6% 103g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	261% 99g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	55.5% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	12.2% 0.16mg	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	12% 48μg	13.5% 54μg	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	93% 83.8mg	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	1.4% 0.21mg	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	6.1% 61mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	29% 0.26mg	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	2.3% 0.18mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	120% 2.77mg	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	4.66% 32.6mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	31.4% 1069mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	112% 61.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.57% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Dried Cloud Ears Fungi:

• Raw Navel Oranges have more Vitamin A, 4.5 times more Vitamin B1 and more Vitamin C than Dried Cloud Ears Fungi.
• While Dried Cloud Ears Fungi contain 16.5 times more Vitamin B2, 14.7 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges and Dried Cloud Ears Fungi have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Navel Oranges as well as Dried Cloud Ears Fungi have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Dried Cloud Ears Fungi:

• Raw Navel Oranges have 5.8 times more Water than Dried Cloud Ears Fungi.
• While Dried Cloud Ears Fungi contain 3.7 times more Calcium, 4.7 times more Copper, 45.2 times more Iron, 7.5 times more Magnesium, 67.3 times more Manganese, 8 times more Phosphorus, 4.5 times more Potassium, more Selenium, 35 times more Sodium and 16.5 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 5 ounces:

• Dried Cloud Ears Fungi contain 5.8 times more Energy, 5.8 times more Carbohydrate, 31.9 times more Fiber and 10.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dried Cloud Ears Fungi have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.