Comparing Nutrients in 1 pound 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	5.47% 159kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	NA	32g per day for Men 19-50 years
Omega 3	107% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	15% 10.8g	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	2.57% 1.86g	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	% 1.8g	% 10.8g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0g	g per day for Men 19-50 years
Fiber	49% 18.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	23.7% 13.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Kale	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	121% 1093μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	91% 27.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.3% 281μg	14.7% 59μg	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	471% 424mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.6% 81.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1473% 1767μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	115% 1152mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	71.6% 0.64mg	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	91% 7.26mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	45.4% 1.04mg	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	35.6% 249mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	40.6% 1379mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Shiitake Mushrooms per 1 lb

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

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

• 1 pound 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 lb 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 pound of Kale have insufficient amounts of Vitamin D
• 1 pound of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 1 pound for Kale vs Shiitake Mushrooms:

• 1 pound 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 lb 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 pound.
• 1 pound of Kale lack sufficient amounts of Selenium
• 1 pound of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Kale has 1.6 times more Fiber and 1.3 times more Protein than Shiitake Mushrooms.
• While 1 lb 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 pound.