Comparing Nutrients in 500 calories Shiitake Mushrooms VS Kale

Weight per 500 calories

• Shiitake Mushrooms: 1471g
• Kale: 1429g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Shiitake Mushrooms or Kale?

Macros Ratio

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

Macro Nutrients

	Shiitake Mushrooms	Kale	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.43% 7.2g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	NA	7.95% 2.54g	32g per day for Men 19-50 years
Omega 3	NA	338% 5.4g	1.6g per day for Men 19-50 years
Omega 6	NA	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	48.6% 63g	130g per day for Men 19-50 years
Sugars	48.3% 35g	19.5% 14g	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	8.08% 5.86g	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	% 35g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.57g	g per day for Men 19-50 years
Fiber	97% 36.8g	154% 58.6g	38g per day for Men 19-50 years
Protein	59% 33g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Kale	Recommended Dietary Allowance
Vitamin A	NA	383% 3443μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.2mg	381% 4.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	441% 22mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	297% 89μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.8% 191μg	221% 886μg	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	1483% 1334mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 265IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4638% 5566μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Kale	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	363% 3629mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	84% 0.76mg	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	75.4% 6.03mg	286% 23mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	112% 471mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	571% 13mg	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	235% 1647mg	112% 786mg	700mg per day for Men 19-50 years
Potassium	131% 4471mg	146% 4971mg	3400mg per day for Men 19-50 years
Selenium	152% 84μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	8.82% 132mg	50.5% 757mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	50.6% 5.57mg	11mg per day for Men 19-50 years
Water	35.7% 1320g	34.6% 1280g	3700g per day for Men 19-50 years

Shiitake Mushrooms VS Kale Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Shiitake Mushrooms or Kale?

Lets compare vitamin content per 500 calories of Shiitake Mushrooms vs Kale:

• 500 calories of Shiitake Mushrooms have 3.4 times more Vitamin B3, 4.2 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin D than Kale.
• While 500 kcal of Raw Kale contain 7.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.6 times more Vitamin B9 than Raw Shiitake Mushrooms.
• 500 calories of Kale have insufficient amounts of Vitamin D

Comparing minerals per 500 calories for Shiitake Mushrooms vs Kale:

• 500 calories of Shiitake Mushrooms have 2.8 times more Copper, 2.1 times more Phosphorus, 6.5 times more Selenium and 2.7 times more Zinc than Kale.
• While 500 kcal of Raw Kale contain 123.4 times more Calcium, 3.8 times more Iron, 1.6 times more Magnesium, 3.9 times more Manganese and 5.7 times more Sodium than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Kale contain similar levels of Potassium and Water per 500 calories.
• 500 calories of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Shiitake Mushrooms have 1.6 times more Carbohydrate and 2.5 times more Sugars than Kale.
• While 500 kcal of Raw Kale contain 3 times more Fat, 1.6 times more Fiber and 1.3 times more Protein than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Kale offer comparable quantities of Energy per 500 calories.