Comparing Nutrients in 500 calories Cooked Malabar SpinachVS Dried Cloud Ears Fungi

Weight per 500 calories

Cooked Malabar Spinach

2174g

Dried Cloud Ears Fungi

176g

Dried Cloud Ears Fungi have 12.3 times more energy per unit of mass than Cooked Malabar Spinach, which is high in comparison to other foods. Cooked Malabar Spinach having very low energy density.

Which food has more nutrients per 500 calories - Cooked Malabar Spinach or Dried Cloud Ears Fungi?

Macros Ratio

Protein Fat Carbs

Cooked Malabar Spinach

40%

24%

36%

Dried Cloud Ears Fungi

11%

87%

500 kcal ▼

Macro Nutrients

Cooked Malabar Spinachvs Dried Cloud Ears Fungi

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

17.5%17g

Fat

1.32%1.3g

17 gvs1.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

Saturated Fat

NA gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

Omega 3

NA gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

Omega 6

NA gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

45.3%59g

Carbohydrate

99%129g

59 gvs129 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

120%45.7g

Fiber

325%123g

45.7 gvs123 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

116%64.8g

Protein

29%16.3g

64.8 gvs16.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Malabar Spinachvs Dried Cloud Ears Fungi

140%1261μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1261 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

192%2.3mg

Vitamin B1

2.2%0.026mg

Thiamine

2.3 mgvs0.026 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

216%2.8mg

Vitamin B2

114%1.5mg

Riboflavin

2.8 mgvs1.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

107%17mg

Vitamin B3

69%11mg

Niacin, nicotinic acid, niacinamide

17 mgvs11 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

58.7%2.93mg

Vitamin B5

17%0.85mg

Pantothenic acid

2.93 mgvs0.85 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

144%1.87mg

Vitamin B6

15%0.2mg

Pyridoxine

1.87 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

620%2478μg

Vitamin B9

16.7%67μg

Folates and Folic Acid

2478 μgvs67 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

143%128mg

Vitamin C

0%0mg

Ascorbic acid

128 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Cooked Malabar Spinachvs Dried Cloud Ears Fungi

270%2696mg

Calcium

28%280mg

2696 mgvs280 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

268%2.4mg

Copper

35.8%0.32mg

2.4 mgvs0.32 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

402%32mg

Iron

129%10.4mg

32 mgvs10.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

248%1043mg

Magnesium

34.8%146mg

1043 mgvs146 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

241%5.54mg

Manganese

149%3.43mg

5.54 mgvs3.43 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

112%783mg

Phosphorus

46.3%324mg

783 mgvs324 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

164%5565mg

Potassium

39%1327mg

5565 mgvs1327 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

35.6%19.6μg

Selenium

139%76.4μg

19.6 μgvs76.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

79.7%1196mg

Sodium

4.1%61.6mg

1196 mgvs61.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

59.3%6.52mg

Zinc

21%2.32mg

6.52 mgvs2.32 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

54.3%2011g

Water

0.7%26g

2011 gvs26 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Cooked Malabar Spinach vs Dried Cloud Ears Fungi:

Cooked Malabar Spinach has more Vitamin A, 87.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 3.5 times more Vitamin B5, 9.5 times more Vitamin B6, 37 times more Vitamin B9 and more Vitamin C than Dried Cloud Ears Fungi.
Both Cooked Malabar Spinach as well as Dried Cloud Ears Fungi have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Malabar Spinach vs Dried Cloud Ears Fungi:

Cooked Malabar Spinach has 9.6 times more Calcium, 7.5 times more Copper, 3.1 times more Iron, 7.1 times more Magnesium, 1.6 times more Manganese, 2.4 times more Phosphorus, 4.2 times more Potassium, 19.4 times more Sodium, 2.8 times more Zinc and 77.2 times more Water than Dried Cloud Ears Fungi.
While Dried Cloud Ears Fungi contain 3.9 times more Selenium than Cooked Malabar Spinach.

Comparison of macro-nutrients per 500 calories:

Cooked Malabar Spinach has 13.2 times more Fat and 4 times more Protein than Dried Cloud Ears Fungi.
While Dried Cloud Ears Fungi contain 2.2 times more Carbohydrate and 2.7 times more Fiber than Cooked Malabar Spinach.
Both Cooked Malabar Spinach and Dried Cloud Ears Fungi have similar amounts of Energy per 500 kcal.
Both Cooked Malabar Spinach as well as Dried Cloud Ears Fungi have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Malabar SpinachVS Oyster MushroomsDried Cloud Ears FungiVS Oyster MushroomsCooked Malabar SpinachVS Canned Straw MushroomsDried Cloud Ears FungiVS Canned Straw Mushrooms

Compare Foods

Comparing Nutrients in 500 calories Cooked Malabar SpinachVS Dried Cloud Ears Fungi

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Malabar Spinach or Dried Cloud Ears Fungi?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: