Comparing Nutrients in 7 ounces Kohlrabi VS Shiitake Mushrooms

Macros Ratio

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

Macro Nutrients

	Kohlrabi	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.46% 12.3g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	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	NA	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	NA	% 4.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.55% 0.33mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	7.94% 31.8μg	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	137% 123mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kohlrabi	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	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	9.92% 0.79mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	13% 91mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Kohlrabi VS Shiitake Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Kohlrabi 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 Kohlrabi vs Shiitake Mushrooms:

• 7 ounces of Kohlrabi have 3.3 times more Vitamin B1 and 1.2 times more Vitamin B9 than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 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.
• 7 ounces of Kohlrabi have insufficient amounts of Vitamin B2 and Vitamin D
• 7 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 7 ounces for Kohlrabi vs Shiitake Mushrooms:

• 7 ounces of Kohlrabi have 12 times more Calcium than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 1.7 times more Manganese, 2.4 times more Phosphorus, 8.1 times more Selenium and 34.3 times more Zinc than Raw Kohlrabi.
• Both Kohlrabi and Shiitake Mushrooms contain similar levels of Copper, Iron, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Kohlrabi lack sufficient amounts of Selenium and Zinc
• 7 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kohlrabi have 1.4 times more Fiber than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 1.3 times more Protein than Raw Kohlrabi.
• Both Kohlrabi and Shiitake Mushrooms offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• Both Raw Kohlrabi as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in seven ounces.