Comparing Nutrients in 100 grams 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	1.2% 35kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.4g	5.22% 6.8g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	3.3% 2.38g	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	0.57% 0.41g	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	% 0.4g	% 2.38g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	5.2% 2.92g	4% 2.24g	56g per day for Men 19-50 years

Vitamins

	Kale	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	26.8% 241μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.38% 1.18mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	20% 6.05μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.5% 62μg	3.25% 13μg	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	104% 93mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3% 18IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.4% 0.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	325% 390μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	25.4% 254mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	15.8% 0.14mg	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	20% 1.6mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	10% 0.23mg	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	7.86% 55mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	2.43% 89.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Shiitake Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Kale versus 100 g of Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Kale vs Shiitake Mushrooms:

• 100 grams 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 100 g 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.
• 100 grams of Kale have insufficient amounts of Vitamin D
• 100 grams of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 100 grams for Kale vs Shiitake Mushrooms:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Kale lack sufficient amounts of Selenium
• 100 grams of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Kale have 1.6 times more Fiber and 1.3 times more Protein than Shiitake Mushrooms.
• While 100 g 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 100 grams.