Comparing Nutrients in 7 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	2.46% 71.4kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	7.8% 10g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	1.64% 1.2g	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	1.15% 0.83g	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	% 1.07g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.56g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	32% 290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.75% 0.34mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	20.8% 0.27mg	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	32.2% 129μg	4.47% 18μg	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	39.2% 35.3mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	68% 409IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.3% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	692% 830μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Morel Mushrooms	Recommended Dietary Allowance
Calcium	29.8% 298mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	138% 1.24mg	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	21% 1.67mg	302% 24mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	46.8% 1.08mg	50.6% 1.16mg	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	12% 83.3mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Kale VS Morel Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Kale versus 7 oz of Morel Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Kale vs Morel Mushrooms:

• 7 ounces of Cooked Frozen Kale have more Vitamin A and 7.2 times more Vitamin B9 than Morel Mushrooms.
• While 7 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 seven ounces.
• 7 ounces of Cooked Frozen Kale have insufficient amounts of Vitamin D
• 7 ounces of Morel Mushrooms have insufficient amounts of Vitamin A

Comparing minerals per 7 ounces for Cooked Frozen Kale vs Morel Mushrooms:

• 7 ounces of Cooked Frozen Kale have 3.5 times more Calcium and 1.3 times more Magnesium than Morel Mushrooms.
• While 7 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 seven ounces.
• 7 ounces of Cooked Frozen Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• 7 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 seven ounces.