Comparing Nutrients in 5 ounces Shiitake Mushrooms VS Boiled Kale

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Shiitake Mushrooms	Boiled Kale	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	NA	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	NA	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.62g	5.78% 7.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	2.37% 1.7g	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	0.82% 0.6g	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	% 3.37g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.35g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	15% 5.67g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Boiled Kale	Recommended Dietary Allowance
Vitamin A	NA	23% 207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28.6% 8.58μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.6% 18.4μg	23% 92μg	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	28% 25.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.25% 25.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	494% 593μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Boiled Kale	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	10.6% 0.095mg	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	7.26% 0.58mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	33.4% 0.77mg	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	22.7% 159mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	3.48% 0.38mg	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: Shiitake Mushrooms VS Boiled Kale per 5 oz

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

Lets compare vitamin content per 5 ounces of Shiitake Mushrooms vs Boiled Kale:

• 5 ounces of Shiitake Mushrooms have 1.6 times more Vitamin B2, 8.5 times more Vitamin B3, 8.8 times more Vitamin B5, 4.7 times more Vitamin B6 and more Vitamin D than Boiled Kale.
• While 5 oz of Boiled and Drained Kale contain 4.2 times more Vitamin B1 and 5 times more Vitamin B9 than Raw Shiitake Mushrooms.
• 5 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1
• 5 ounces of Boiled Kale have insufficient amounts of Vitamin D

Comparing minerals per 5 ounces for Shiitake Mushrooms vs Boiled Kale:

• 5 ounces of Shiitake Mushrooms have 2.1 times more Copper, 2.7 times more Phosphorus, 2.1 times more Potassium, 6.3 times more Selenium and 3.8 times more Zinc than Boiled Kale.
• While 5 oz of Boiled and Drained Kale contain 75 times more Calcium, 2 times more Iron and 2.4 times more Manganese than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Boiled Kale contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium
• 5 ounces of Boiled Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Shiitake Mushrooms have 1.3 times more Carbohydrate and 2 times more Sugars than Boiled Kale.
• While 5 oz of Boiled and Drained Kale contain 1.6 times more Fiber and 1.3 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms as well as Boiled and Drained Kale provide inadequate amounts of Energy in five ounces.