Comparing Nutrients in 500 calories Morel Mushrooms VS Oranges

Weight per 500 calories

• Morel Mushrooms: 1613g
• Oranges: 1064g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.48% 9.2g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	3.28% 1.05g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.3g	96% 125g	130g per day for Men 19-50 years
Sugars	13.3% 9.68g	137% 99g	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	% 9.68g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	119% 45g	67% 25.5g	38g per day for Men 19-50 years
Protein	90% 50.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	254% 3.3mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	142% 7.1mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	49% 0.64mg	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	36.3% 145μg	79.8% 319μg	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	629% 566mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	554% 3323IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.8% 1.9mg	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	69.4% 694mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	1120% 10mg	53% 0.48mg	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	2456% 196mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	73% 306mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	412% 9.47mg	11.6% 0.27mg	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	447% 3129mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	195% 6629mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	64.5% 35.5μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	298% 32.7mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	39% 1445g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 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 500 kcal.
• Both Raw Morel Mushrooms as well as Raw Oranges have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.