Comparing Nutrients in 1 kilogram 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	12.4% 360kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	NA	32g per day for Men 19-50 years
Omega 3	210% 3.36g	NA	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40.8% 53g	52.2% 68g	130g per day for Men 19-50 years
Sugars	16.7% 12g	33% 24g	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	5.8% 4.2g	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	% 5.4g	% 24g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0g	g per day for Men 19-50 years
Fiber	60.5% 23g	65.8% 25g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	162% 1460μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	242% 38.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	202% 60.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	163% 650μg	32.5% 130μg	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	198% 178mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30% 180IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3488% 4185μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	150% 1500mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	158% 1.42mg	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	105% 8.4mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	236% 5.4mg	100% 2.3mg	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	60% 420mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	89.4% 3040mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	24.3% 898g	24.3% 897g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Boiled and Drained Frozen Kale as well as Raw Shiitake Mushrooms have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.