Comparing Nutrients in 7 ounces Jew's Ear VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Jew's Ear	7%	1%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Jew's Ear	Oranges	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	NA	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	NA	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	0.21% 0.036g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	25.6% 18.6g	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	NA	12.5% 4.76g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Jew's Ear	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	9.16% 0.12mg	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	15% 59.5μg	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	117% 106mg	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	2.4% 0.36mg	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

	Jew's Ear	Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	9.92% 0.089mg	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	14% 1.1mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	2.16% 0.05mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	2.5% 85.3mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.97% 184g	4.65% 172g	3700g per day for Men 19-50 years

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

• Raw Jew's Ear has 5.1 times more Vitamin B2, 8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 4 times more Vitamin B3, 1.6 times more Vitamin B9 and 88.7 times more Vitamin C than Raw Jew's Ear.
• Both Raw Jew's Ear and Raw Oranges have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Jew's Ear as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Jew's Ear has 9.9 times more Copper, 5.6 times more Iron, 2.5 times more Magnesium, 4 times more Manganese, 22.2 times more Selenium and 9.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Calcium and 4.2 times more Potassium than Raw Jew's Ear.
• Both Raw Jew's Ear and Raw Oranges have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges contain 1.9 times more Energy, 1.7 times more Carbohydrate and 2 times more Protein than Raw Jew's Ear.
• Both Raw Jew's Ear as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.