Comparing Nutrients in 1 pound Shiitake Mushrooms VS Kale

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Shiitake Mushrooms VS Kale per 1 lb

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

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

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

Comparing minerals per 1 pound for Shiitake Mushrooms vs Kale:

• 1 pound of Shiitake Mushrooms has 2.7 times more Copper, 2 times more Phosphorus, 6.3 times more Selenium and 2.6 times more Zinc than Kale.
• While 1 lb of Raw Kale contains 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 Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Kale contain similar levels of Potassium and Water per one pound.
• 1 pound of Shiitake Mushrooms lack sufficient amounts of Calcium
• 1 pound of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

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