Comparing Nutrients in 7 ounces Jew's Ear VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Jew's Ear	7%	1%	92%
Cauliflower	26%	8%	66%

Macro Nutrients

	Jew's Ear	Cauliflower	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.4g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	NA	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Jew's Ear	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	28% 0.37mg	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	9.43% 37.7μg	28.3% 113μg	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	1.32% 1.2mg	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jew's Ear	Cauliflower	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	14% 1.1mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	13.4% 0.31mg	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	3.97% 27.8mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	2.5% 85.3mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.97% 184g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Jew's Ear VS Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Jew's Ear versus 7 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Jew's Ear vs Cauliflower:

• 7 ounces of Jew's Ear have 1.6 times more Vitamin B1, 3.4 times more Vitamin B2 and 3 times more Vitamin B5 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 7.2 times more Vitamin B3, 2.1 times more Vitamin B6, 3 times more Vitamin B9 and 80.3 times more Vitamin C than Raw Jew's Ear.
• 7 ounces of Jew's Ear have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Jew's Ear as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Jew's Ear vs Cauliflower:

• 7 ounces of Jew's Ear have 11.4 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 18.5 times more Selenium and 2.4 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.4 times more Calcium, 1.5 times more Manganese, 3.1 times more Phosphorus, 7 times more Potassium and 3.3 times more Sodium than Raw Jew's Ear.
• Both Jew's Ear and Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Jew's Ear lack sufficient amounts of Calcium and Potassium
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Jew's Ear have 1.4 times more Carbohydrate than Cauliflower.
• While 7 oz of Raw Cauliflower contain 4 times more Protein than Raw Jew's Ear.
• 7 ounces of Jew's Ear provide inadequate amounts of Protein
• Both Raw Jew's Ear as well as Raw Cauliflower provide inadequate amounts of Energy in seven ounces.