Comparing Nutrients in 1 pound 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	5.3% 154kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	NA	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.53% 0.091g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	15% 10.8g	16.3% 11.8g	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	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	% 10.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	18% 10g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Kohlrabi	Recommended Dietary Allowance
Vitamin A	NA	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	52.3% 0.68mg	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	18% 72.6μg	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	312% 281mg	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	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Kohlrabi	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	65% 0.59mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	27.4% 0.63mg	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	30% 209mg	700mg per day for Men 19-50 years
Potassium	40.6% 1379mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 413g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Raw Shiitake Mushrooms as well as Raw Kohlrabi have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.