Comparing Nutrients in 14 ounces Cooked Frozen Kale VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Cooked Frozen Kale	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	4.93% 143kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	NA	32g per day for Men 19-50 years
Omega 3	83.3% 1.33g	NA	1.6g per day for Men 19-50 years
Omega 6	6.02% 1.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	20.7% 27g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	13% 9.45g	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	0% 0g	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	% 9.45g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.13g	26% 9.92g	38g per day for Men 19-50 years
Protein	21% 11.7g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	64.4% 579μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	89.5% 1.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	80% 24μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	64.5% 258μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78.5% 70.6mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	12% 71.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	42.6% 6.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1384% 1661μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	59.5% 595mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	62.6% 0.56mg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	39.7% 0.91mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Frozen Kale vs Shiitake Mushrooms:

• Boiled and Drained Frozen Kale has 4.2 times more Vitamin B1 and 5 times more Vitamin B9 than Raw Shiitake Mushrooms.
• While Raw Shiitake Mushrooms contain 1.6 times more Vitamin B2, 8.5 times more Vitamin B3, 8.8 times more Vitamin B5, 4.7 times more Vitamin B6 and more Vitamin D than Boiled and Drained Frozen Kale.

Comparing minerals per 14 ounces for Cooked Frozen Kale vs Shiitake Mushrooms:

• Boiled and Drained Frozen Kale has 75 times more Calcium, 2 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese and 1.8 times more Sodium than Raw Shiitake Mushrooms.
• While Raw Shiitake Mushrooms contain 2.1 times more Copper, 2.7 times more Phosphorus, 2.1 times more Potassium, 5.7 times more Selenium and 3.8 times more Zinc than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Raw Shiitake Mushrooms have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Kale has 2.5 times more Fat and 1.3 times more Protein than Raw Shiitake Mushrooms.
• While Raw Shiitake Mushrooms contain 1.3 times more Carbohydrate and 2 times more Sugars than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Raw Shiitake Mushrooms have similar amounts of Energy and Fiber per 14 oz.
• Both Boiled and Drained Frozen Kale as well as Raw Shiitake Mushrooms have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.