Comparing Nutrients in 7 ounces Dried Cloud Ears Fungi VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Cloud Ears Fungi	11%	2%	87%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Cloud Ears Fungi	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	19.4% 564kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	NA	26% 8.35g	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	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	366% 139g	55% 21g	38g per day for Men 19-50 years
Protein	32.8% 18.4g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Dried Cloud Ears Fungi	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.67mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.7% 12.4mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	18% 0.23mg	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	13.4% 53.6μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	31.6% 316mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	44% 1496mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Cloud Ears Fungi VS Oil Roasted Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Cloud Ears Fungi vs Oil Roasted Almonds:

• 7 ounces of Dried Cloud Ears Fungi have 1.7 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.4 times more Vitamin B9 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 6.1 times more Vitamin B1 than Dried Cloud Ears Fungi.
• Both Dried Cloud Ears Fungi and Oil Roasted Almonds provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Dried Cloud Ears Fungi have insufficient amounts of Vitamin B1
• Both Dried Cloud Ears Fungi as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Cloud Ears Fungi vs Oil Roasted Almonds:

• 7 ounces of Dried Cloud Ears Fungi have 1.6 times more Iron, 10.6 times more Selenium and 35 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.8 times more Calcium, 5.2 times more Copper, 3.3 times more Magnesium, 1.3 times more Manganese, 2.5 times more Phosphorus and 2.3 times more Zinc than Dried Cloud Ears Fungi.
• Both Dried Cloud Ears Fungi and Oil Roasted Almonds contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Cloud Ears Fungi have 4.1 times more Carbohydrate and 6.7 times more Fiber than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.1 times more Energy, 75.6 times more Fat and 2.3 times more Protein than Dried Cloud Ears Fungi.