Comparing Nutrients in 100 grams Shiitake Mushrooms VS Boiled Kale

Macros Ratio

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

Macro Nutrients

	Shiitake Mushrooms	Boiled Kale	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.22% 6.8g	4.08% 5.3g	130g per day for Men 19-50 years
Sugars	3.3% 2.38g	1.67% 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	0% 0g	0.58% 0.42g	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	% 2.38g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.25g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	10.5% 4g	38g per day for Men 19-50 years
Protein	4% 2.24g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Boiled Kale	Recommended Dietary Allowance
Vitamin A	NA	16.2% 146μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20% 6.05μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.25% 13μg	16.3% 65μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	19.8% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3% 18IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	349% 419μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Boiled Kale	Recommended Dietary Allowance
Calcium	0.2% 2mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	15.8% 0.14mg	7.44% 0.067mg	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	5.13% 0.41mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	23.6% 0.54mg	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	16% 112mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	4.24% 144mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.43% 89.7g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Shiitake Mushrooms VS Boiled Kale per 100 g

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

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

• 100 grams of Shiitake Mushrooms have 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 Kale.
• While 100 g of Boiled and Drained Kale contain 4.2 times more Vitamin B1 and 5 times more Vitamin B9 than Raw Shiitake Mushrooms.
• 100 grams of Shiitake Mushrooms have insufficient amounts of Vitamin B1
• 100 grams of Boiled Kale have insufficient amounts of Vitamin D

Comparing minerals per 100 grams for Shiitake Mushrooms vs Boiled Kale:

• 100 grams of Shiitake Mushrooms have 2.1 times more Copper, 2.7 times more Phosphorus, 2.1 times more Potassium, 6.3 times more Selenium and 3.8 times more Zinc than Boiled Kale.
• While 100 g of Boiled and Drained Kale contain 75 times more Calcium, 2 times more Iron and 2.4 times more Manganese than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Boiled Kale contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Shiitake Mushrooms lack sufficient amounts of Calcium
• 100 grams of Boiled Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Shiitake Mushrooms have 1.3 times more Carbohydrate and 2 times more Sugars than Boiled Kale.
• While 100 g of Boiled and Drained Kale contain 1.6 times more Fiber and 1.3 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms as well as Boiled and Drained Kale provide inadequate amounts of Energy in 100 grams.