Comparing Nutrients in 300 calories Morel Mushrooms VS Chanterelle Mushrooms

Weight per 300 calories

• Morel Mushrooms: 968g
• Chanterelle Mushrooms: 938g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Morel Mushrooms or Chanterelle Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Morel Mushrooms	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	5.12% 4.97g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	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	12.2% 2.1g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	8% 5.8g	15% 11g	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	% 5.8g	% 11g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	71.3% 27g	94% 35.6g	38g per day for Men 19-50 years
Protein	54% 30g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Chanterelle Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.8mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.26mg	203% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	31.7% 0.41mg	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	21.8% 87μg	4.7% 18.8μg	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	332% 1994IU	331% 1988IU	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	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	41.6% 416mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	672% 6.05mg	368% 3.3mg	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	1473% 118mg	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	43.8% 184mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	247% 5.7mg	117% 2.7mg	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	268% 1877mg	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	117% 3977mg	140% 4744mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	5.63% 84.4mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	60.5% 6.66mg	11mg per day for Men 19-50 years
Water	23.4% 867g	22.8% 842g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Morel Mushrooms vs Chanterelle Mushrooms:

• Raw Morel Mushrooms have 4.7 times more Vitamin B1, 3.2 times more Vitamin B6 and 4.6 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 1.8 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Raw Chanterelle Mushrooms have similar amounts of Vitamin B2 and Vitamin D per 300 kcal.

Comparing minerals per 300 calories for Morel Mushrooms vs Chanterelle Mushrooms:

• Raw Morel Mushrooms have 3 times more Calcium, 1.8 times more Copper, 3.6 times more Iron, 1.5 times more Magnesium, 2.1 times more Manganese, 3.5 times more Phosphorus, 2.4 times more Sodium and 3 times more Zinc than Raw Chanterelle Mushrooms.
• Both Raw Morel Mushrooms and Raw Chanterelle Mushrooms have similar amounts of Potassium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Morel Mushrooms have 2.2 times more Protein than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 1.3 times more Carbohydrate, 1.9 times more Sugars and 1.3 times more Fiber than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Raw Chanterelle Mushrooms have similar amounts of Energy and Fat per 300 kcal.
• Both Raw Morel Mushrooms as well as Raw Chanterelle Mushrooms have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.