Comparing Nutrients in 1 pound 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	4.85% 141kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	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	5.74% 0.98g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	15% 10.8g	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	% 2.72g	% 10.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	25.3% 14g	18% 10g	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	26% 0.31mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	91% 27.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	14.7% 59μg	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	156% 934IU	13.6% 81.6IU	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	19.5% 195mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	315% 2.83mg	71.6% 0.64mg	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	691% 55.2mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	45.4% 1.04mg	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	126% 880mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	55% 1864mg	40.6% 1379mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	11% 406g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Morel Mushrooms VS Shiitake Mushrooms per 1 lb

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

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

• 1 pound of Morel Mushrooms has 4.6 times more Vitamin B1 and 11.4 times more Vitamin D than Shiitake Mushrooms.
• While 1 lb 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 pound.
• 1 pound of Shiitake Mushrooms have insufficient amounts of Vitamin B1

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

• 1 pound 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 lb 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 pound.
• 1 pound of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Morel Mushrooms has 1.4 times more Protein than Shiitake Mushrooms.
• While 1 lb 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 pound.
• Both Raw Morel Mushrooms as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in one pound.