Comparing Nutrients in 5 ounces Morel Mushrooms VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Morel Mushrooms	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.56% 7.23g	7.95% 10.3g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	1.96% 1.4g	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	% 0.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.8% 367μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	62% 0.81mg	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	3.2% 12.8μg	37% 147μg	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	52% 46.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	48.7% 292IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	6.1% 61mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	40% 0.36mg	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	216% 17.3mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	7.6% 0.17mg	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	39.3% 275mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Morel Mushrooms VS Boiled Potherb Jute per 5 oz

Compare the macro and micronutrient content in 5 oz of Morel Mushrooms versus 5 oz of Boiled Potherb Jute to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Morel Mushrooms vs Boiled Potherb Jute:

• 5 ounces of Morel Mushrooms have 2.5 times more Vitamin B3, 6.1 times more Vitamin B5 and more Vitamin D than Boiled Potherb Jute.
• While 5 oz of Boiled and Drained Potherb Jute contain more Vitamin A, 1.3 times more Vitamin B1, 4.2 times more Vitamin B6 and 11.6 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Morel Mushrooms and Boiled Potherb Jute provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Morel Mushrooms have insufficient amounts of Vitamin A
• 5 ounces of Boiled Potherb Jute have insufficient amounts of Vitamin B5 and Vitamin D

Comparing minerals per 5 ounces for Morel Mushrooms vs Boiled Potherb Jute:

• 5 ounces of Morel Mushrooms have 2.5 times more Copper, 3.9 times more Iron, 4.8 times more Manganese, 2.7 times more Phosphorus, 2.4 times more Selenium and 2.6 times more Zinc than Boiled Potherb Jute.
• While 5 oz of Boiled and Drained Potherb Jute contain 4.9 times more Calcium, 3.3 times more Magnesium and 1.3 times more Potassium than Raw Morel Mushrooms.
• Both Morel Mushrooms and Boiled Potherb Jute contain similar levels of Water per five ounces.
• 5 ounces of Boiled Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Morel Mushrooms have 1.4 times more Fiber than Boiled Potherb Jute.
• While 5 oz of Boiled and Drained Potherb Jute contain 1.4 times more Carbohydrate than Raw Morel Mushrooms.
• Both Morel Mushrooms and Boiled Potherb Jute offer comparable quantities of Protein per five ounces.
• Both Raw Morel Mushrooms as well as Boiled and Drained Potherb Jute provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.