Comparing Nutrients in 5 ounces Morel Mushrooms VS Kohlrabi

Macros Ratio

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

Macro Nutrients

	Morel Mushrooms	Kohlrabi	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	0.17% 0.028g	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	6.76% 8.8g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	5.1% 3.7g	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	13.4% 5.1g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Raw Morel Mushrooms have 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.
• While Raw Kohlrabi contains 1.8 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Raw Kohlrabi have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Morel Mushrooms as well as Raw Kohlrabi have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Morel Mushrooms vs Kohlrabi:

• Raw Morel Mushrooms have 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 Morel Mushrooms and Raw Kohlrabi have similar amounts of Magnesium, Potassium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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