Comparing Nutrients in 14 ounces Morel Mushrooms VS Boiled Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Boiled Kohlrabi	21%	3%	76%

Macro Nutrients

	Morel Mushrooms	Boiled Kohlrabi	Recommended Dietary Allowance
Energy	4.24% 123kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.2g	20.4% 26.6g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	15.3% 11g	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	NA	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	22% 12.4g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Boiled Kohlrabi	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.6% 0.81mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	12% 47.6μg	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	238% 214mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	136% 818IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Boiled Kohlrabi	Recommended Dietary Allowance
Calcium	17% 171mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	58.2% 0.52mg	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	604% 48.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	24.5% 0.56mg	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	110% 770mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	48% 1631mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	9.6% 356g	9.7% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Morel Mushrooms vs Boiled Kohlrabi:

• Raw Morel Mushrooms have 1.7 times more Vitamin B1, 10.3 times more Vitamin B2, 5.8 times more Vitamin B3, 2.8 times more Vitamin B5 and more Vitamin D than Boiled and Drained Kohlrabi.
• While Boiled and Drained Kohlrabi contains 1.3 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Boiled and Drained Kohlrabi have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Morel Mushrooms as well as Boiled and Drained Kohlrabi have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Morel Mushrooms vs Boiled Kohlrabi:

• Raw Morel Mushrooms have 1.7 times more Calcium, 4.7 times more Copper, 30.5 times more Iron, 4.1 times more Manganese, 4.3 times more Phosphorus, 1.2 times more Potassium, 2.8 times more Selenium and 6.5 times more Zinc than Boiled and Drained Kohlrabi.
• Both Raw Morel Mushrooms and Boiled and Drained Kohlrabi have similar amounts of Magnesium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Morel Mushrooms have 9.8 times more Omega 6, 2.5 times more Fiber and 1.7 times more Protein than Boiled and Drained Kohlrabi.
• While Boiled and Drained Kohlrabi contains more Omega 3, 1.3 times more Carbohydrate and 4.7 times more Sugars than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Boiled and Drained Kohlrabi have similar amounts of Energy per 14 oz.
• Both Raw Morel Mushrooms as well as Boiled and Drained Kohlrabi have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.