Comparing Nutrients in 1 kilogram 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	10.7% 310kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.2% 51g	51.5% 67g	130g per day for Men 19-50 years
Sugars	8.28% 6g	38.6% 28g	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	% 6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	29% 11g	38g per day for Men 19-50 years
Protein	55.7% 31g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Boiled Kohlrabi	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	158% 2.05mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	118% 1.54mg	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	22.5% 90μg	30% 120μg	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	600% 540mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	343% 2060IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Boiled Kohlrabi	Recommended Dietary Allowance
Calcium	43% 430mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	694% 6.25mg	147% 1.32mg	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	1523% 122mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	61.7% 1.42mg	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	277% 1940mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	24.2% 896g	24.4% 903g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Morel Mushrooms as well as Boiled and Drained Kohlrabi have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Morel Mushrooms as well as Boiled and Drained Kohlrabi have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.