Comparing Nutrients in 7 ounces Navel Oranges VS Dried Cloud Ears Fungi

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Cloud Ears Fungi	11%	2%	87%

Macro Nutrients

	Navel Oranges	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Energy	3.35% 97kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	NA	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	111% 145g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	366% 139g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	32.8% 18.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	129% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	77.7% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Cloud Ears Fungi	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	39.2% 165mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	44% 1496mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.79% 29.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dried Cloud Ears Fungi per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges 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 Navel Oranges vs Dried Cloud Ears Fungi:

• 7 ounces of Navel Oranges have 4.5 times more Vitamin B1 and more Vitamin C than Dried Cloud Ears Fungi.
• While 7 oz of Dried Cloud Ears Fungi contain 16.5 times more Vitamin B2, 14.7 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Dried Cloud Ears Fungi provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Dried Cloud Ears Fungi have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Navel Oranges as well as Dried Cloud Ears Fungi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Dried Cloud Ears Fungi:

• 7 ounces of Navel Oranges have 5.8 times more Water than Dried Cloud Ears Fungi.
• While 7 oz of Dried Cloud Ears Fungi contain 3.7 times more Calcium, 4.7 times more Copper, 45.2 times more Iron, 7.5 times more Magnesium, 67.3 times more Manganese, 8 times more Phosphorus, 4.5 times more Potassium, more Selenium, 35 times more Sodium and 16.5 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Cloud Ears Fungi contain 5.8 times more Energy, 5.8 times more Carbohydrate, 31.9 times more Fiber and 10.2 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein