Comparing Nutrients in 5 ounces Shiitake Mushrooms VS Kale

Macros Ratio

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

Macro Nutrients

	Shiitake Mushrooms	Kale	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	NA	2.43% 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	4.8% 6.27g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	1.94% 1.4g	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	0.8% 0.58g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.26g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	7.4% 4.14g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Kale	Recommended Dietary Allowance
Vitamin A	NA	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	10.5% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	16% 0.21mg	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	22% 88μg	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	147% 132mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	460% 552μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Kale	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	8.35% 0.075mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	56.7% 1.3mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	14.5% 493mg	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	5% 75mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	5.03% 0.55mg	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: Shiitake Mushrooms VS Kale per 5 oz

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

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

• 5 ounces of Shiitake Mushrooms have 3.3 times more Vitamin B3, 4.1 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin D than Kale.
• While 5 oz of Raw Kale contain 7.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.8 times more Vitamin B9 than Raw Shiitake Mushrooms.
• 5 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1
• 5 ounces of Kale have insufficient amounts of Vitamin D

Comparing minerals per 5 ounces for Shiitake Mushrooms vs Kale:

• 5 ounces of Shiitake Mushrooms have 2.7 times more Copper, 2 times more Phosphorus, 6.3 times more Selenium and 2.6 times more Zinc than Kale.
• While 5 oz of Raw Kale contain 127 times more Calcium, 3.9 times more Iron, 1.7 times more Magnesium, 4 times more Manganese and 5.9 times more Sodium than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Kale contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium
• 5 ounces of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Shiitake Mushrooms have 1.5 times more Carbohydrate and 2.4 times more Sugars than Kale.
• While 5 oz of Raw Kale contain 1.6 times more Fiber and 1.3 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms as well as Raw Kale provide inadequate amounts of Energy in five ounces.