Comparing Nutrients in 7 ounces Kale VS Shiitake Mushrooms

Macros Ratio

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

Macro Nutrients

	Kale	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	3.05% 2.96g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	47% 0.75g	NA	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	1.12% 0.81g	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	% 0.79g	% 4.72g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	13% 4.96g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Kale	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	53% 478μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	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	30.8% 123μg	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	206% 185mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	644% 773μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	50.4% 504mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	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	39.7% 3.18mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	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	15.6% 109mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	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

Nutrient Comparison: Kale VS Shiitake Mushrooms per 7 oz

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

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

• 7 ounces of Kale have 7.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.8 times more Vitamin B9 than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 3.3 times more Vitamin B3, 4.1 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin D than Raw Kale.
• 7 ounces of Kale have insufficient amounts of Vitamin D
• 7 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 7 ounces for Kale vs Shiitake Mushrooms:

• 7 ounces of Kale have 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 Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 2.7 times more Copper, 2 times more Phosphorus, 6.3 times more Selenium and 2.6 times more Zinc than Raw Kale.
• Both Kale and Shiitake Mushrooms contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Kale lack sufficient amounts of Selenium
• 7 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kale have 1.6 times more Fiber and 1.3 times more Protein than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 1.5 times more Carbohydrate and 2.4 times more Sugars than Raw Kale.
• Both Raw Kale as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Kale VS Shiitake Mushrooms

What are the health benefits of Kale compared to Shiitake Mushrooms?

Kale is a nutrient-dense leafy green vegetable that is high in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of antioxidants and fiber, which can help support overall health and digestion. Shiitake mushrooms, on the other hand, are low in calories and fat, but high in B vitamins, minerals like copper and selenium, and compounds that may help support the immune system. Both kale and shiitake mushrooms offer unique health benefits and can be valuable additions to a balanced vegan diet.

Can I lose weight easier by eating more Kale or Shiitake Mushrooms?

Both kale and shiitake mushrooms are low in calories and high in fiber, making them great choices for weight loss. However, kale is particularly beneficial for weight loss as it is extremely low in calories and high in nutrients like vitamins A, C, and K. Additionally, kale is a good source of fiber which can help you feel full and satisfied, making it easier to manage your weight. Incorporating both kale and shiitake mushrooms into your diet can support your weight loss goals.

Should I eat more Kale or more Shiitake Mushrooms to gain more muscles while training consistently?

Both kale and shiitake mushrooms can be beneficial for muscle growth due to their nutrient content. Kale is rich in iron, which is important for oxygen transport to muscles, while shiitake mushrooms are a good source of protein and B vitamins, which are essential for muscle repair and growth. To support muscle growth while training consistently, it's important to have a balanced diet that includes a variety of nutrient-dense foods, including both kale and shiitake mushrooms.

What is the environmental impact of producing Kale compared to Shiitake Mushrooms?

Kale has a lower environmental impact compared to Shiitake mushrooms. Kale requires less water, land, and energy to produce, making it a more sustainable option. Additionally, kale is typically grown locally in many regions, further reducing its carbon footprint compared to mushrooms that may require more resources for cultivation and transportation.