Comparing Nutrients in 500 calories Shiitake Mushrooms VS Morel Mushrooms

Weight per 500 calories

• Shiitake Mushrooms: 1471g
• Morel Mushrooms: 1613g

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

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

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Shiitake Mushrooms	Morel Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.43% 7.2g	9.48% 9.2g	97g per day for Men 19-50 years
Saturated Fat	NA	3.28% 1.05g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	48.3% 35g	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	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	% 35g	% 9.68g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	97% 36.8g	119% 45g	38g per day for Men 19-50 years
Protein	59% 33g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.2mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	441% 22mg	142% 7.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	297% 89μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.8% 191μg	36.3% 145μg	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	44% 265IU	554% 3323IU	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

	Shiitake Mushrooms	Morel Mushrooms	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	75.4% 6.03mg	2456% 196mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	73% 306mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	235% 1647mg	447% 3129mg	700mg per day for Men 19-50 years
Potassium	131% 4471mg	195% 6629mg	3400mg per day for Men 19-50 years
Selenium	152% 84μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	8.82% 132mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	298% 32.7mg	11mg per day for Men 19-50 years
Water	35.7% 1320g	39% 1445g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 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.
• While Raw Morel Mushrooms contain 5 times more Vitamin B1 and 12.6 times more Vitamin D than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Morel Mushrooms have similar amounts of Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Shiitake Mushrooms vs Morel Mushrooms:

• Raw Shiitake Mushrooms have 2.4 times more Selenium than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 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 Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Morel Mushrooms have similar amounts of Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Shiitake Mushrooms have 1.2 times more Carbohydrate and 3.6 times more Sugars than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 1.3 times more Fat and 1.5 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Morel Mushrooms have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Shiitake Mushrooms as well as Raw Morel Mushrooms have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.