Comparing Nutrients in 7 ounces Cooked Frozen Kale VS Shiitake Mushrooms

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Kale	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	NA	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	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	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	6.5% 4.72g	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	% 4.72g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.56g	13% 4.96g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	32% 290μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.75% 0.34mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	40% 12μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.2% 129μg	6.45% 25.8μg	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	5.95% 35.7IU	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	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	29.8% 298mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	31.3% 0.28mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	46.8% 1.08mg	20% 0.46mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.8% 178g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Kale has 4.2 times more Vitamin B1 and 5 times more Vitamin B9 than Raw Shiitake Mushrooms.
• While Raw Shiitake Mushrooms contain 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 and Drained Frozen Kale.

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

• Boiled and Drained Frozen Kale has 75 times more Calcium, 2 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese and 1.8 times more Sodium than Raw Shiitake Mushrooms.
• While Raw Shiitake Mushrooms contain 2.1 times more Copper, 2.7 times more Phosphorus, 2.1 times more Potassium, 5.7 times more Selenium and 3.8 times more Zinc than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Raw Shiitake Mushrooms have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Kale has 2.5 times more Fat and 1.3 times more Protein than Raw Shiitake Mushrooms.
• While Raw Shiitake Mushrooms contain 1.3 times more Carbohydrate and 2 times more Sugars than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Raw Shiitake Mushrooms have similar amounts of Energy and Fiber per 7 oz.
• Both Boiled and Drained Frozen Kale as well as Raw Shiitake Mushrooms have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.