Comparing Nutrients in 300 calories Morel Mushrooms VS Oranges

Weight per 300 calories

• Morel Mushrooms: 968g
• Oranges: 638g

Raw Oranges have 1.5 times more energy per unit of mass than Raw Morel Mushrooms, which is low in comparison to other foods. Morel Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Oranges	7%	2%	91%

Macro Nutrients

	Morel Mushrooms	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.1g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	8% 5.8g	82.3% 59.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	71.3% 27g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	54% 30g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.26mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	29.5% 0.38mg	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	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	332% 1994IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Oranges	Recommended Dietary Allowance
Calcium	41.6% 416mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	672% 6.05mg	32% 0.29mg	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	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	43.8% 184mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	247% 5.7mg	6.94% 0.16mg	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	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	117% 3977mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	23.4% 867g	15% 554g	3700g per day for Men 19-50 years

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

• Raw Morel Mushrooms have 1.2 times more Vitamin B1, 7.8 times more Vitamin B2, 12.1 times more Vitamin B3, 2.7 times more Vitamin B5, 3.4 times more Vitamin B6 and more Vitamin D than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 2.2 times more Vitamin B9 than Raw Morel Mushrooms.

Comparing minerals per 300 calories for Morel Mushrooms vs Oranges:

• Raw Morel Mushrooms have 1.6 times more Calcium, 21.1 times more Copper, 184.7 times more Iron, 2.9 times more Magnesium, 35.6 times more Manganese, 21 times more Phosphorus, 3.4 times more Potassium, 6.7 times more Selenium, more Sodium, 44 times more Zinc and 1.6 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Morel Mushrooms have 7.2 times more Fat, 18.1 times more Omega 6, 1.8 times more Fiber and 5 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.5 times more Carbohydrate and 10.3 times more Sugars than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Raw Morel Mushrooms as well as Raw Oranges have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.