Comparing Nutrients in 1 kilogram Kohlrabi VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Kohlrabi	21%	3%	76%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Kohlrabi	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	9.3% 270kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	52.2% 68g	130g per day for Men 19-50 years
Sugars	36% 26g	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	NA	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	NA	% 24g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	95% 36g	65.8% 25g	38g per day for Men 19-50 years
Protein	30.4% 17g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	242% 38.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	40% 160μg	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	689% 620mg	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	32% 4.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kohlrabi	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	24% 240mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	50% 4mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	60.4% 1.4mg	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	65.7% 460mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	89.4% 3040mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	24.6% 910g	24.3% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Kohlrabi VS Shiitake Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Kohlrabi 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 Kohlrabi vs Shiitake Mushrooms:

• 1 kilogram of Kohlrabi has 3.3 times more Vitamin B1 and 1.2 times more Vitamin B9 than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 10.9 times more Vitamin B2, 9.7 times more Vitamin B3, 9.1 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin D than Raw Kohlrabi.
• 1 kilogram of Kohlrabi have insufficient amounts of Vitamin B2 and Vitamin D
• 1 kilogram of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 1 kilogram for Kohlrabi vs Shiitake Mushrooms:

• 1 kilogram of Kohlrabi has 12 times more Calcium than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 1.7 times more Manganese, 2.4 times more Phosphorus, 8.1 times more Selenium and 34.3 times more Zinc than Raw Kohlrabi.
• Both Kohlrabi and Shiitake Mushrooms contain similar levels of Copper, Iron, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Kohlrabi lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Kohlrabi has 1.4 times more Fiber than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 1.3 times more Protein than Raw Kohlrabi.
• Both Kohlrabi and Shiitake Mushrooms offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• Both Raw Kohlrabi as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in one kilogram.