Comparing Nutrients in 300 calories Morel Mushrooms VS Shiitake Mushrooms

Weight per 300 calories

• Morel Mushrooms: 968g
• Shiitake Mushrooms: 882g

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

Discover which food has more nutrients per 300 calories - Morel Mushrooms or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	4.46% 4.32g	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	46% 60g	130g per day for Men 19-50 years
Sugars	8% 5.8g	29% 21g	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	% 21g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	71.3% 27g	58% 22g	38g per day for Men 19-50 years
Protein	54% 30g	35.3% 19.8g	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	55.6% 0.67mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.8mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.26mg	265% 13.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	178% 53.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.8% 87μg	28.7% 115μg	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	26.5% 159IU	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	41.6% 416mg	1.76% 17.6mg	1000mg per day for Men 19-50 years
Copper	672% 6.05mg	139% 1.25mg	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	45.2% 3.6mg	8mg per day for Men 19-50 years
Magnesium	43.8% 184mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	247% 5.7mg	88.2% 2.03mg	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	141% 988mg	700mg per day for Men 19-50 years
Potassium	117% 3977mg	79% 2682mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	91% 50.3μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	82.6% 9.1mg	11mg per day for Men 19-50 years
Water	23.4% 867g	21.4% 792g	3700g per day for Men 19-50 years

Morel Mushrooms VS Shiitake Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Morel Mushrooms or Shiitake Mushrooms?

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

• 300 calories of Morel Mushrooms have 5 times more Vitamin B1 and 12.6 times more Vitamin D than Shiitake Mushrooms.
• While 300 kcal of Raw Shiitake Mushrooms contain 1.6 times more Vitamin B3, 3.1 times more Vitamin B5, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Morel Mushrooms and Shiitake Mushrooms provide similar amounts of Vitamin B2 per 300 calories.

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

• 300 calories of Morel Mushrooms have 23.6 times more Calcium, 4.8 times more Copper, 32.6 times more Iron, 2.8 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 2.6 times more Sodium and 2.2 times more Zinc than Shiitake Mushrooms.
• While 300 kcal of Raw Shiitake Mushrooms contain 2.4 times more Selenium than Raw Morel Mushrooms.
• Both Morel Mushrooms and Shiitake Mushrooms contain similar levels of Magnesium and Water per 300 calories.
• 300 calories of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Morel Mushrooms have 1.2 times more Fiber and 1.5 times more Protein than Shiitake Mushrooms.
• While 300 kcal of Raw Shiitake Mushrooms contain 3.6 times more Sugars than Raw Morel Mushrooms.
• Both Morel Mushrooms and Shiitake Mushrooms offer comparable quantities of Energy and Carbohydrate per 300 calories.