Comparing Nutrients in 7 ounces Dried Cloud Ears Fungi VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Cloud Ears Fungi	11%	2%	87%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Dried Cloud Ears Fungi	Chinese Broccoli	Recommended Dietary Allowance
Energy	19.4% 564kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	NA	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	NA	2.4% 1.75g	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	366% 139g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Dried Cloud Ears Fungi	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.67mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.7% 12.4mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11.3% 0.15mg	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	19% 75.4μg	51.6% 206μg	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	65.3% 58.7mg	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	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	147% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Cloud Ears Fungi	Chinese Broccoli	Recommended Dietary Allowance
Calcium	31.6% 316mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	14% 0.13mg	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	146% 11.7mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	NA	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	52% 365mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	44% 1496mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	4.96% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Dried Cloud Ears Fungi have 5.5 times more Vitamin B2, 13.7 times more Vitamin B3 and 1.5 times more Vitamin B6 than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain more Vitamin A, 6.7 times more Vitamin B1, 2.7 times more Vitamin B9 and more Vitamin C than Dried Cloud Ears Fungi.
• 7 ounces of Dried Cloud Ears Fungi have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Dried Cloud Ears Fungi as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Cloud Ears Fungi have 1.5 times more Calcium, 2.9 times more Copper, 10 times more Iron, 4.4 times more Magnesium, 4.3 times more Phosphorus, 2.8 times more Potassium, 31 times more Selenium, 5 times more Sodium and 3.2 times more Zinc than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 6.3 times more Water than Dried Cloud Ears Fungi.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Cloud Ears Fungi have 10.9 times more Energy, 15.6 times more Carbohydrate, 27 times more Fiber and 7.7 times more Protein than Chinese Broccoli.
• 7 ounces of Chinese Broccoli provide inadequate amounts of Energy