Comparing Nutrients in 14 ounces Boiled Kale with Salt VS Boiled White Mushrooms with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Boiled White Mushrooms with Salt	25%	12%	63%

Macro Nutrients

	Boiled Kale with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Energy	6.02% 175kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.95% 1g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16% 21g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	13% 9.3g	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	2.3% 1.67g	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	% 2.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	23% 8.73g	38g per day for Men 19-50 years
Protein	21% 11.7g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	64.4% 579μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	29% 0.38mg	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	64.5% 258μg	18% 71.4μg	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	78.5% 70.6mg	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.3% 31.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	42.6% 6.4mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1384% 1661μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	59.5% 595mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	222% 2mg	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	41.7% 3.33mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	20% 0.46mg	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	24% 167mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	97% 53μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.77% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale with Salt VS Boiled White Mushrooms with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Kale with Salt versus 14 oz of Boiled White Mushrooms with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Kale with Salt vs Boiled White Mushrooms with Salt:

• 14 ounces of Boiled Kale with Salt have more Vitamin A, 3.6 times more Vitamin B9, 4.5 times more Vitamin C, 161 times more Vitamin E and more Vitamin K than Boiled White Mushrooms with Salt.
• While 14 oz of Boiled and Drained White Mushrooms with Salt contain 2.1 times more Vitamin B2, 9.8 times more Vitamin B3, 12.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled White Mushrooms with Salt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Boiled White Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Kale with Salt vs Boiled White Mushrooms with Salt:

• 14 ounces of Boiled Kale with Salt have 25 times more Calcium, 2.1 times more Magnesium and 4.7 times more Manganese than Boiled White Mushrooms with Salt.
• While 14 oz of Boiled and Drained White Mushrooms with Salt contain 7.5 times more Copper, 2.1 times more Iron, 2.1 times more Phosphorus, 2.5 times more Potassium, 13.4 times more Selenium and 3.2 times more Zinc than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled White Mushrooms with Salt contain similar levels of Sodium and Water per 14 ounces.
• 14 ounces of Boiled Kale with Salt lack sufficient amounts of Selenium
• 14 ounces of Boiled White Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Kale with Salt have 331 times more Omega 3 and 1.4 times more Protein than Boiled White Mushrooms with Salt.
• While 14 oz of Boiled and Drained White Mushrooms with Salt contain 1.9 times more Sugars than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Boiled White Mushrooms with Salt offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Boiled White Mushrooms with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Kale with Salt as well as Boiled and Drained White Mushrooms with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.