Comparing Nutrients in 5 ounces Cooked Frozen Kale VS Chanterelle Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Cooked Frozen Kale	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	NA	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.78% 7.5g	7.48% 9.72g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	2.27% 1.64g	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	0.82% 0.6g	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	% 0.77g	% 1.64g	g per day for Men 19-50 years
Sucrose	% 0.35g	% 0g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	14% 5.4g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	23% 207μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 92μg	0.71% 2.83μg	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	28% 25.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	50% 301IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.2% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	494% 593μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	21.3% 213mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	55.6% 0.5mg	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	15% 1.2mg	61.5% 4.9mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	17.6% 0.41mg	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	8.5% 59.5mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Kale VS Chanterelle Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Kale versus 5 oz of Chanterelle Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Kale vs Chanterelle Mushrooms:

• 5 ounces of Cooked Frozen Kale have 4.2 times more Vitamin B1, 1.4 times more Vitamin B6 and 32.5 times more Vitamin B9 than Chanterelle Mushrooms.
• While 5 oz of Raw Chanterelle Mushrooms contain 1.5 times more Vitamin B2, 8.9 times more Vitamin B3, 6.4 times more Vitamin B5 and more Vitamin D than Boiled and Drained Frozen Kale.
• 5 ounces of Cooked Frozen Kale have insufficient amounts of Vitamin D
• 5 ounces of Chanterelle Mushrooms have insufficient amounts of Vitamin B1 and Vitamin B9

Comparing minerals per 5 ounces for Cooked Frozen Kale vs Chanterelle Mushrooms:

• 5 ounces of Cooked Frozen Kale have 10 times more Calcium, 1.9 times more Magnesium and 1.9 times more Manganese than Chanterelle Mushrooms.
• While 5 oz of Raw Chanterelle Mushrooms contain 5.3 times more Copper, 4.1 times more Iron, 1.4 times more Phosphorus, 3.5 times more Potassium, 2.2 times more Selenium and 2.6 times more Zinc than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Chanterelle Mushrooms contain similar levels of Water per five ounces.
• 5 ounces of Cooked Frozen Kale lack sufficient amounts of Selenium
• 5 ounces of Chanterelle Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Kale have 2 times more Protein than Chanterelle Mushrooms.
• While 5 oz of Raw Chanterelle Mushrooms contain 1.3 times more Carbohydrate and 1.7 times more Fiber than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale as well as Raw Chanterelle Mushrooms provide inadequate amounts of Energy in five ounces.