Comparing Nutrients in 5 ounces Kohlrabi VS 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	1.3% 38.3kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.058% 0.018g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.76% 8.8g	5.56% 7.23g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	1.17% 0.85g	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	% 0.85g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.68% 0.23mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	15% 0.19mg	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	5.67% 22.7μg	3.2% 12.8μg	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	98% 88mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	48.7% 292IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kohlrabi	Morel Mushrooms	Recommended Dietary Allowance
Calcium	3.4% 34mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	98% 0.89mg	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	7.1% 0.57mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	8.57% 0.2mg	36% 0.83mg	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	9.3% 65.2mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.43% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Kohlrabi vs Morel Mushrooms:

• Raw Kohlrabi has 1.8 times more Vitamin B9 than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 1.4 times more Vitamin B1, 10.3 times more Vitamin B2, 5.6 times more Vitamin B3, 2.7 times more Vitamin B5 and more Vitamin D than Raw Kohlrabi.
• Both Raw Kohlrabi and Raw Morel Mushrooms have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Kohlrabi as well as Raw Morel Mushrooms have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Kohlrabi vs Morel Mushrooms:

• Raw Morel Mushrooms contain 1.8 times more Calcium, 4.8 times more Copper, 30.5 times more Iron, 4.2 times more Manganese, 4.2 times more Phosphorus, 3.1 times more Selenium and 67.7 times more Zinc than Raw Kohlrabi.
• Both Raw Kohlrabi and Raw Morel Mushrooms have similar amounts of Magnesium, Potassium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Kohlrabi has more Omega 3, 1.2 times more Carbohydrate, 4.3 times more Sugars and 1.3 times more Fiber than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 10.8 times more Omega 6 and 1.8 times more Protein than Raw Kohlrabi.
• Both Raw Kohlrabi and Raw Morel Mushrooms have similar amounts of Energy per 5 oz.
• Both Raw Kohlrabi as well as Raw Morel Mushrooms have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.