Comparing Nutrients in 1 kilogram Kale VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Kale	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	12% 350kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	5.05% 4.9g	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	52.2% 68g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	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	5.66% 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	% 24g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	108% 41g	65.8% 25g	38g per day for Men 19-50 years
Protein	52% 29g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Kale	Shiitake 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	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.8% 12mg	242% 38.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	155% 620μg	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	1038% 934mg	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	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	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	254% 2540mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	200% 16mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	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	78.6% 550mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	102% 3480mg	89.4% 3040mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	104% 57μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	24.2% 896g	24.3% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Shiitake Mushrooms per 1 kg

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

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

• 1 kilogram of Kale has 7.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.8 times more Vitamin B9 than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 3.3 times more Vitamin B3, 4.1 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin D than Raw Kale.
• 1 kilogram of Kale have insufficient amounts of Vitamin D
• 1 kilogram of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 1 kilogram for Kale vs Shiitake Mushrooms:

• 1 kilogram of Kale has 127 times more Calcium, 3.9 times more Iron, 1.7 times more Magnesium, 4 times more Manganese and 5.9 times more Sodium than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 2.7 times more Copper, 2 times more Phosphorus, 6.3 times more Selenium and 2.6 times more Zinc than Raw Kale.
• Both Kale and Shiitake Mushrooms contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Kale lack sufficient amounts of Selenium
• 1 kilogram of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Kale has 1.6 times more Fiber and 1.3 times more Protein than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 1.5 times more Carbohydrate and 2.4 times more Sugars than Raw Kale.
• Both Raw Kale as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in one kilogram.