Comparing Nutrients in 500 calories Cauliflower VS Morel Mushrooms

Weight per 500 calories

• Cauliflower: 2000g
• Morel Mushrooms: 1613g

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

Discover which food has more nutrients per 500 calories - Cauliflower or Morel Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Cauliflower	Morel Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	9.48% 9.2g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	3.28% 1.05g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	13.3% 9.68g	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	26.8% 19.4g	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	% 19g	% 9.68g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	105% 40g	119% 45g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.4% 10mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	267% 13.3mg	142% 7.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	283% 3.68mg	169% 2.2mg	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	285% 1140μg	36.3% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1071% 964mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	554% 3323IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Morel Mushrooms	Recommended Dietary Allowance
Calcium	44% 440mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	1120% 10mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	105% 8.4mg	2456% 196mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	73% 306mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	412% 9.47mg	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	447% 3129mg	700mg per day for Men 19-50 years
Potassium	176% 5980mg	195% 6629mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	298% 32.7mg	11mg per day for Men 19-50 years
Water	49.8% 1841g	39% 1445g	3700g per day for Men 19-50 years

Cauliflower VS Morel Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cauliflower or Morel Mushrooms?

Lets compare vitamin content per 500 calories of Cauliflower vs Morel Mushrooms:

• 500 calories of Cauliflower have 1.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 7.9 times more Vitamin B9 than Morel Mushrooms.
• While 500 kcal of Raw Morel Mushrooms contain 2.8 times more Vitamin B2, 3.6 times more Vitamin B3 and more Vitamin D than Raw Cauliflower.
• Both Cauliflower and Morel Mushrooms provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cauliflower have insufficient amounts of Vitamin D
• Both Raw Cauliflower as well as Raw Morel Mushrooms have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Cauliflower vs Morel Mushrooms:

• 500 calories of Cauliflower have 1.8 times more Sodium and 1.3 times more Water than Morel Mushrooms.
• While 500 kcal of Raw Morel Mushrooms contain 1.6 times more Calcium, 12.9 times more Copper, 23.4 times more Iron, 3.1 times more Manganese, 3.6 times more Phosphorus, 3 times more Selenium and 6.1 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Morel Mushrooms contain similar levels of Magnesium and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cauliflower have more Omega 3, 1.2 times more Carbohydrate, 3.9 times more Sugars and more Fructose than Morel Mushrooms.
• While 500 kcal of Raw Morel Mushrooms contain 10.8 times more Omega 6 and 1.3 times more Protein than Raw Cauliflower.
• Both Cauliflower and Morel Mushrooms offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Cauliflower provide inadequate amounts of Omega 6
• 500 calories of Morel Mushrooms provide inadequate amounts of Omega 3