Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Dried Cloud Ears Fungi

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Cloud Ears Fungi	11%	2%	87%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	111% 145g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	366% 139g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	32.8% 18.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	129% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	77.7% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	17% 0.22mg	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	33.2% 133μg	19% 75.4μg	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	124% 112mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Calcium	11% 111mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	40.4% 0.36mg	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	20% 1.6mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	39.2% 165mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	168% 3.87mg	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	14% 99mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	44% 1496mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.79% 29.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Dried Cloud Ears Fungi per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Dried Cloud Ears Fungi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Dried Cloud Ears Fungi:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 3.5 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin C than Dried Cloud Ears Fungi.
• While 7 oz of Dried Cloud Ears Fungi contain 8.8 times more Vitamin B2, 13.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Dried Cloud Ears Fungi provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Dried Cloud Ears Fungi have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Cloud Ears Fungi have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Dried Cloud Ears Fungi:

• 7 ounces of Frozen Chopped Broccoli have 6.2 times more Water than Dried Cloud Ears Fungi.
• While 7 oz of Dried Cloud Ears Fungi contain 2.8 times more Calcium, 4.8 times more Copper, 7.3 times more Iron, 4.6 times more Magnesium, 6.6 times more Manganese, 3.7 times more Phosphorus, 3.6 times more Potassium, 15.5 times more Selenium, 1.5 times more Sodium and 2.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Cloud Ears Fungi contain 10.9 times more Energy, 15.3 times more Carbohydrate, 23.4 times more Fiber and 3.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy