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Comparing Nutrients in 300 calories Cooked Frozen KaleVS Shiitake Mushrooms

Weight per 300 calories

Cooked Frozen Kale
833g
Shiitake Mushrooms
882g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Frozen Kale or Shiitake Mushrooms?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Kale
27%
25%
48%
Shiitake Mushrooms
22%
11%
67%
300 kcal ▼

Macro Nutrients

Cooked Frozen Kalevs Shiitake Mushrooms
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10.4%10g
Fat
4.46%4.32g
10 gvs4.32 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.1%1.3g
Saturated Fat
NA
1.3 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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175%2.8g
Omega 3
NA
2.8 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.6%2.15g
Omega 6
NA
2.15 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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34%44g
Carbohydrate
46%60g
44 gvs60 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14%10g
Sugars
29%21g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10 gvs21 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.83%3.5g
Fructose
0%0g
≤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]
3.5 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.5g
Glucose
%21g
4.5 gvs21 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.1g
Sucrose
%0g
2.1 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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50.4%19g
Fiber
58%22g
19 gvs22 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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43.8%24.5g
Protein
35.3%19.8g
24.5 gvs19.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Frozen Kalevs Shiitake Mushrooms
135%1217μg
Vitamin A
NA
RAE, retinol activity equivalents
1217 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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43.8%0.53mg
Vitamin B1
11%0.13mg
Thiamine
0.53 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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89.7%1.17mg
Vitamin B2
147%1.9mg
Riboflavin
1.17 mgvs1.9 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24%3.8mg
Vitamin B3
214%34.2mg
Niacin, nicotinic acid, niacinamide
3.8 mgvs34.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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28.3%1.4mg
Vitamin B5
265%13.2mg
Pantothenic acid
1.4 mgvs13.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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40.4%0.53mg
Vitamin B6
199%2.6mg
Pyridoxine
0.53 mgvs2.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
178%53.4μg
Biotin
NA μgvs53.4 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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135%542μg
Vitamin B9
28.7%115μg
Folates and Folic Acid
542 μgvs115 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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165%148mg
Vitamin C
NA
Ascorbic acid
148 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
26.5%159IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs159 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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89.4%13.4mg
Vitamin E
NA
Tocopherols and Tocotrienols
13.4 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2906%3488μg
Vitamin K
NA
Phytomenadione or phylloquinone
3488 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Frozen Kalevs Shiitake Mushrooms
125%1250mg
Calcium
1.76%17.6mg
1250 mgvs17.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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62%0.56mg
Copper
139%1.25mg
0.56 mgvs1.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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87.5%7mg
Iron
45.2%3.6mg
7 mgvs3.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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49.6%208mg
Magnesium
42%176mg
208 mgvs176 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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196%4.5mg
Manganese
88.2%2.03mg
4.5 mgvs2.03 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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50%350mg
Phosphorus
141%988mg
350 mgvs988 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35.3%1200mg
Potassium
79%2682mg
1200 mgvs2682 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15%8.33μg
Selenium
91%50.3μg
8.33 μgvs50.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.9%133mg
Sodium
5.3%79.4mg
133 mgvs79.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20.5%2.25mg
Zinc
82.6%9.1mg
2.25 mgvs9.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.2%749g
Water
21.4%792g
749 gvs792 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Frozen Kale vs Shiitake Mushrooms:
Comparing minerals per 300 calories for Cooked Frozen Kale vs Shiitake Mushrooms:
Comparison of macro-nutrients per 300 calories:



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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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