Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Dried Cloud Ears Fungi

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Dried Cloud Ears Fungi	11%	2%	87%

Macro Nutrients

	Tomatoes in Juice with Salt	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	NA	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.81% 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	3.8% 4.9g	79.6% 103g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	261% 99g	38g per day for Men 19-50 years
Protein	2% 1.1g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	55.5% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	2.83% 11.3μg	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	20% 18mg	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	5.58% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	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	3.44% 24mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	31.4% 1069mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	112% 61.5μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Dried Cloud Ears Fungi per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Dried Cloud Ears Fungi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Dried Cloud Ears Fungi:

• 5 ounces of Tomatoes in Juice with Salt have more Vitamin A, 38.3 times more Vitamin B1 and more Vitamin C than Dried Cloud Ears Fungi.
• While 5 oz of Dried Cloud Ears Fungi contain 15.3 times more Vitamin B2, 8.8 times more Vitamin B3, 4.1 times more Vitamin B5 and 4.8 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Dried Cloud Ears Fungi provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Dried Cloud Ears Fungi have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Cloud Ears Fungi have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Dried Cloud Ears Fungi:

• 5 ounces of Tomatoes in Juice with Salt have 3.3 times more Sodium and 6.4 times more Water than Dried Cloud Ears Fungi.
• While 5 oz of Dried Cloud Ears Fungi contain 4.8 times more Calcium, 3.5 times more Copper, 10.3 times more Iron, 8.3 times more Magnesium, 28.7 times more Manganese, 10.8 times more Phosphorus, 3.9 times more Potassium, 62 times more Selenium and 11 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Cloud Ears Fungi contain 17.8 times more Energy, 21 times more Carbohydrate, 36.9 times more Fiber and 11.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein