Comparing Nutrients in 1 kilogram Kale VS Chanterelle Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Kale	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	12% 350kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	NA	32g per day for Men 19-50 years
Omega 3	236% 3.78g	NA	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	34% 44.2g	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	16% 11.6g	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	5.66% 4.1g	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	% 4g	% 11.6g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	108% 41g	100% 38g	38g per day for Men 19-50 years
Protein	52% 29g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Kale	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	268% 2410μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	267% 3.47mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.8% 12mg	255% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	216% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	34% 0.44mg	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	155% 620μg	5% 20μg	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	1038% 934mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	353% 2120IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3247% 3896μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	254% 2540mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	392% 3.53mg	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	200% 16mg	434% 34.7mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	124% 2.86mg	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	78.6% 550mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	102% 3480mg	149% 5060mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	24.2% 896g	24.3% 899g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Chanterelle Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Kale versus 1 kg of Chanterelle Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Kale vs Chanterelle Mushrooms:

• 1 kilogram of Kale has 7.5 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B6 and 31 times more Vitamin B9 than Chanterelle Mushrooms.
• While 1 kg of Raw Chanterelle Mushrooms contains 3.5 times more Vitamin B3, 2.9 times more Vitamin B5 and more Vitamin D than Raw Kale.
• 1 kilogram of Kale have insufficient amounts of Vitamin D
• 1 kilogram of Chanterelle Mushrooms have insufficient amounts of Vitamin B1 and Vitamin B9

Comparing minerals per 1 kilogram for Kale vs Chanterelle Mushrooms:

• 1 kilogram of Kale has 16.9 times more Calcium, 2.5 times more Magnesium, 3.2 times more Manganese and 5.9 times more Sodium than Chanterelle Mushrooms.
• While 1 kg of Raw Chanterelle Mushrooms contains 6.7 times more Copper, 2.2 times more Iron, 1.5 times more Potassium, 2.4 times more Selenium and 1.8 times more Zinc than Raw Kale.
• Both Kale and Chanterelle Mushrooms contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Kale lack sufficient amounts of Selenium
• 1 kilogram of Chanterelle Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Kale has 2 times more Protein than Chanterelle Mushrooms.
• While 1 kg of Raw Chanterelle Mushrooms contains 1.6 times more Carbohydrate than Raw Kale.
• Both Kale and Chanterelle Mushrooms offer comparable quantities of Fiber per one kilogram.
• Both Raw Kale as well as Raw Chanterelle Mushrooms provide inadequate amounts of Energy in one kilogram.