Comparing Nutrients in 5 ounces Cooked Frozen Kale VS Morel Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Cooked Frozen Kale	Morel Mushrooms	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	1.8% 0.3g	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	5.56% 7.23g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	1.17% 0.85g	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	% 0.85g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	23% 207μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	15% 0.19mg	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	3.2% 12.8μg	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	48.7% 292IU	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	Morel Mushrooms	Recommended Dietary Allowance
Calcium	21.3% 213mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	98% 0.89mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	36% 0.83mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	17% 583mg	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	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.43% 127g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Frozen Kale have more Vitamin A and 7.2 times more Vitamin B9 than Morel Mushrooms.
• While 5 oz of Raw Morel Mushrooms contain 1.5 times more Vitamin B2, 4.9 times more Vitamin B3, 2.6 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin D than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Morel Mushrooms provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cooked Frozen Kale have insufficient amounts of Vitamin D
• 5 ounces of Morel Mushrooms have insufficient amounts of Vitamin A

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

• 5 ounces of Cooked Frozen Kale have 3.5 times more Calcium and 1.3 times more Magnesium than Morel Mushrooms.
• While 5 oz of Raw Morel Mushrooms contain 9.3 times more Copper, 14.5 times more Iron, 4.6 times more Phosphorus, 2.9 times more Potassium, 2.2 times more Selenium and 7.5 times more Zinc than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Morel Mushrooms contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Cooked Frozen Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Kale have more Omega 3 than Morel Mushrooms.
• Both Cooked Frozen Kale and Morel Mushrooms offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Morel Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Kale as well as Raw Morel Mushrooms provide inadequate amounts of Energy and Omega 6 in five ounces.