Comparing Nutrients in 14 ounces Shiitake Mushrooms VS Morel Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Shiitake Mushrooms	Morel Mushrooms	Recommended Dietary Allowance
Energy	4.65% 135kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	15.6% 20.2g	130g per day for Men 19-50 years
Sugars	13% 9.45g	3.3% 2.4g	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% 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	% 9.45g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	29.2% 11g	38g per day for Men 19-50 years
Protein	16% 8.9g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	62.6% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	12% 71.4IU	136% 818IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Morel Mushrooms	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	276% 2.5mg	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	20.3% 1.63mg	604% 48.3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	101% 2.33mg	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	63.5% 445mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	48% 1631mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.6% 356g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 1.7 times more Vitamin B3, 3.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 4.6 times more Vitamin B1 and 11.4 times more Vitamin D than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Morel Mushrooms have similar amounts of Vitamin B2 per 14 oz.

Comparing minerals per 14 ounces for Shiitake Mushrooms vs Morel Mushrooms:

• Raw Shiitake Mushrooms have 2.6 times more Selenium than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 21.5 times more Calcium, 4.4 times more Copper, 29.7 times more Iron, 2.6 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 2.3 times more Sodium and 2 times more Zinc than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Morel Mushrooms have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Shiitake Mushrooms have 1.3 times more Carbohydrate and 4 times more Sugars than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 1.4 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Morel Mushrooms have similar amounts of Energy and Fiber per 14 oz.
• Both Raw Shiitake Mushrooms as well as Raw Morel Mushrooms have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 14 oz.