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

Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 1 lb.
• Both Raw Shiitake Mushrooms as well as Raw Morel Mushrooms have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 1 lb.