Comparing Nutrients in 500 calories Kohlrabi VS Morel Mushrooms

Weight per 500 calories

• Kohlrabi: 1852g
• Morel Mushrooms: 1613g

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

Which food has more nutrients per 500 calories - Kohlrabi or Morel Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Kohlrabi	21%	3%	76%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Kohlrabi	Morel Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	9.48% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	3.28% 1.05g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	88.3% 115g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	66.4% 48g	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	NA	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	NA	% 9.68g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	175% 66.7g	119% 45g	38g per day for Men 19-50 years
Protein	56.2% 31.5g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.06mg	142% 7.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.78mg	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	74% 296μg	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	1276% 1148mg	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	59.3% 8.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kohlrabi	Morel Mushrooms	Recommended Dietary Allowance
Calcium	44.4% 444mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	1120% 10mg	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	93% 7.4mg	2456% 196mg	8mg per day for Men 19-50 years
Magnesium	83.8% 352mg	73% 306mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	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	122% 852mg	447% 3129mg	700mg per day for Men 19-50 years
Potassium	191% 6481mg	195% 6629mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	298% 32.7mg	11mg per day for Men 19-50 years
Water	45.5% 1685g	39% 1445g	3700g per day for Men 19-50 years

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

• Raw Kohlrabi has 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 8.9 times more Vitamin B2, 4.9 times more Vitamin B3, 2.3 times more Vitamin B5 and more Vitamin D than Raw Kohlrabi.
• Both Raw Kohlrabi and Raw Morel Mushrooms have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Kohlrabi as well as Raw Morel Mushrooms have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Kohlrabi vs Morel Mushrooms:

• Raw Morel Mushrooms contain 1.6 times more Calcium, 4.2 times more Copper, 26.5 times more Iron, 3.7 times more Manganese, 3.7 times more Phosphorus, 2.7 times more Selenium and 58.9 times more Zinc than Raw Kohlrabi.
• Both Raw Kohlrabi and Raw Morel Mushrooms have similar amounts of Magnesium, Potassium, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Kohlrabi has more Omega 3, 1.4 times more Carbohydrate, 5 times more Sugars and 1.5 times more Fiber than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 5 times more Fat, 9.4 times more Omega 6 and 1.6 times more Protein than Raw Kohlrabi.
• Both Raw Kohlrabi and Raw Morel Mushrooms have similar amounts of Energy per 500 kcal.
• Both Raw Kohlrabi as well as Raw Morel Mushrooms have insufficient amounts of Glucose and Sucrose in 500 kcal.