Comparing Nutrients in 1 kilogram Morel Mushrooms VS Shiitake Mushrooms

Macros Ratio

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

Macro Nutrients

	Morel Mushrooms	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	10.7% 310kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	39.2% 51g	52.2% 68g	130g per day for Men 19-50 years
Sugars	8.28% 6g	33% 24g	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	% 6g	% 24g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	65.8% 25g	38g per day for Men 19-50 years
Protein	55.7% 31g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	158% 2.05mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	242% 38.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	202% 60.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	32.5% 130μg	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	343% 2060IU	30% 180IU	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

	Morel Mushrooms	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	43% 430mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	694% 6.25mg	158% 1.42mg	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	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	100% 2.3mg	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	160% 1120mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	89.4% 3040mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	24.2% 896g	24.3% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Morel Mushrooms VS Shiitake Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Morel Mushrooms versus 1 kg of Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Morel Mushrooms vs Shiitake Mushrooms:

• 1 kilogram of Morel Mushrooms has 4.6 times more Vitamin B1 and 11.4 times more Vitamin D than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 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.
• Both Morel Mushrooms and Shiitake Mushrooms provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 1 kilogram for Morel Mushrooms vs Shiitake Mushrooms:

• 1 kilogram of Morel Mushrooms has 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 and 2 times more Zinc than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 2.6 times more Selenium than Raw Morel Mushrooms.
• Both Morel Mushrooms and Shiitake Mushrooms contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Morel Mushrooms has 1.4 times more Protein than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 1.3 times more Carbohydrate and 4 times more Sugars than Raw Morel Mushrooms.
• Both Morel Mushrooms and Shiitake Mushrooms offer comparable quantities of Fiber per one kilogram.
• Both Raw Morel Mushrooms as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in one kilogram.