Comparing Nutrients in 1 kilogram Shiitake Mushrooms VS Kohlrabi

Macros Ratio

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

Macro Nutrients

	Shiitake Mushrooms	Kohlrabi	Recommended Dietary Allowance
Energy	11.7% 340kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	NA	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.2% 68g	47.7% 62g	130g per day for Men 19-50 years
Sugars	33% 24g	36% 26g	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	0% 0g	NA	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	% 24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	95% 36g	38g per day for Men 19-50 years
Protein	40% 22.4g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Kohlrabi	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.17mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.8mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	225% 2.93mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	202% 60.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	689% 620mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30% 180IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Kohlrabi	Recommended Dietary Allowance
Calcium	2% 20mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	143% 1.3mg	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	51.3% 4.1mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	60.4% 1.4mg	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	160% 1120mg	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	89.4% 3040mg	103% 3500mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	24.3% 897g	24.6% 910g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 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.
• While Raw Kohlrabi contains 3.3 times more Vitamin B1 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Kohlrabi have similar amounts of Vitamin B9 per 1 kg.

Comparing minerals per 1 kilogram for Shiitake Mushrooms vs Kohlrabi:

• Raw Shiitake Mushrooms have 1.7 times more Manganese, 2.4 times more Phosphorus, 8.1 times more Selenium and 34.3 times more Zinc than Raw Kohlrabi.
• While Raw Kohlrabi contains 12 times more Calcium and 2.2 times more Sodium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Kohlrabi have similar amounts of Copper, Iron, Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Shiitake Mushrooms have 1.3 times more Energy and 1.3 times more Protein than Raw Kohlrabi.
• While Raw Kohlrabi contains 1.4 times more Fiber than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Kohlrabi have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Raw Shiitake Mushrooms as well as Raw Kohlrabi have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.