Comparing Nutrients in 5 ounces Shiitake Mushrooms VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Shiitake Mushrooms	Kohlrabi	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	NA	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	NA	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	NA	0.17% 0.028g	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	6.76% 8.8g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	5.1% 3.7g	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	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	% 3.37g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Kohlrabi	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	4.68% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	16.4% 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	5.67% 22.7μg	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	98% 88mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Kohlrabi	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	20.3% 0.18mg	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	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	8.57% 0.2mg	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	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.5% 129g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 10.9 times more Vitamin B2, 9.7 times more Vitamin B3, 9.1 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin D than Raw Kohlrabi.
• While Raw Kohlrabi contains 3.3 times more Vitamin B1 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Kohlrabi have similar amounts of Vitamin B9 per 5 oz.

Comparing minerals per 5 ounces for Shiitake Mushrooms vs Kohlrabi:

• Raw Shiitake Mushrooms have 1.7 times more Manganese, 2.4 times more Phosphorus, 8.1 times more Selenium and 34.3 times more Zinc than Raw Kohlrabi.
• While Raw Kohlrabi contains 12 times more Calcium and 2.2 times more Sodium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Kohlrabi have similar amounts of Copper, Iron, Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Shiitake Mushrooms have 1.3 times more Energy and 1.3 times more Protein than Raw Kohlrabi.
• While Raw Kohlrabi contains 1.4 times more Fiber than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Kohlrabi have similar amounts of Carbohydrate and Sugars per 5 oz.
• Both Raw Shiitake Mushrooms as well as Raw Kohlrabi have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.