Comparing Nutrients in 5 ounces Morel Mushrooms VS Shiitake Mushrooms

Macros Ratio

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

Macro Nutrients

	Morel Mushrooms	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	5.56% 7.23g	7.4% 9.62g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	4.65% 3.37g	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	% 0.85g	% 3.37g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28.6% 8.58μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.2% 12.8μg	4.6% 18.4μg	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	48.7% 292IU	4.25% 25.5IU	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

	Morel Mushrooms	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	22.4% 0.2mg	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	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	14% 0.33mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Morel Mushrooms VS Shiitake Mushrooms per 5 oz

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

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

• 5 ounces of Morel Mushrooms have 4.6 times more Vitamin B1 and 11.4 times more Vitamin D than Shiitake Mushrooms.
• While 5 oz of Raw Shiitake Mushrooms contain 1.7 times more Vitamin B3, 3.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Morel Mushrooms and Shiitake Mushrooms provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 5 ounces for Morel Mushrooms vs Shiitake Mushrooms:

• 5 ounces of Morel Mushrooms have 21.5 times more Calcium, 4.4 times more Copper, 29.7 times more Iron, 2.6 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium and 2 times more Zinc than Shiitake Mushrooms.
• While 5 oz of Raw Shiitake Mushrooms contain 2.6 times more Selenium than Raw Morel Mushrooms.
• Both Morel Mushrooms and Shiitake Mushrooms contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Morel Mushrooms have 1.4 times more Protein than Shiitake Mushrooms.
• While 5 oz of Raw Shiitake Mushrooms contain 1.3 times more Carbohydrate and 4 times more Sugars than Raw Morel Mushrooms.
• Both Morel Mushrooms and Shiitake Mushrooms offer comparable quantities of Fiber per five ounces.
• Both Raw Morel Mushrooms as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in five ounces.