Comparing Nutrients in 5 ounces Boiled Kohlrabi with Salt VS Cooked Shiitake Mushrooms with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kohlrabi with Salt	21%	3%	76%
Cooked Shiitake Mushrooms with Salt	9%	3%	88%

Macro Nutrients

	Boiled Kohlrabi with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Energy	1.4% 41kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	7.5% 5.44g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.56% 2.55g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kohlrabi with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	17.3% 0.23mg	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	4.25% 17μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85% 76.5mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.6% 39.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.9% 0.74mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kohlrabi with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	20.8% 0.19mg	141% 1.27mg	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	7.1% 0.57mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	12.6% 0.29mg	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	9.1% 63.8mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	64% 35μg	55μg per day for Men 19-50 years
Sodium	24.3% 364mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kohlrabi with Salt VS Cooked Shiitake Mushrooms with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kohlrabi with Salt versus 5 oz of Cooked Shiitake Mushrooms with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Kohlrabi with Salt vs Cooked Shiitake Mushrooms with Salt:

• 5 ounces of Boiled Kohlrabi with Salt have 180 times more Vitamin C and more Vitamin E than Cooked Shiitake Mushrooms with Salt.
• While 5 oz of Cooked Shiitake Mushrooms with Salt contain 8.5 times more Vitamin B2, 3.8 times more Vitamin B3, 22.4 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin D than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Cooked Shiitake Mushrooms with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin B2 and Vitamin D
• 5 ounces of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled and Drained Kohlrabi with Salt as well as Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Kohlrabi with Salt vs Cooked Shiitake Mushrooms with Salt:

• 5 ounces of Boiled Kohlrabi with Salt have 8.3 times more Calcium, 1.4 times more Magnesium, 1.6 times more Phosphorus and 2.9 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• While 5 oz of Cooked Shiitake Mushrooms with Salt contain 6.8 times more Copper, 1.4 times more Manganese, 31 times more Selenium and 4.3 times more Zinc than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Cooked Shiitake Mushrooms with Salt contain similar levels of Iron, Sodium and Water per five ounces.
• 5 ounces of Boiled Kohlrabi with Salt lack sufficient amounts of Selenium
• 5 ounces of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cooked Shiitake Mushrooms with Salt contain 2.2 times more Carbohydrate, 1.4 times more Sugars and 1.9 times more Fiber than Boiled and Drained Kohlrabi with Salt.
• Both Boiled Kohlrabi with Salt and Cooked Shiitake Mushrooms with Salt offer comparable quantities of Protein per five ounces.
• Both Boiled and Drained Kohlrabi with Salt as well as Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.