Comparing Nutrients in 7 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	1.85% 53.6kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.46% 12.3g	7.8% 10g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	1.64% 1.2g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.55% 0.33mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	20.8% 0.27mg	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	7.94% 31.8μg	4.47% 18μg	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	137% 123mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	68% 409IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kohlrabi	Morel Mushrooms	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	138% 1.24mg	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	9.92% 0.79mg	302% 24mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	50.6% 1.16mg	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	13% 91mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Raw Kohlrabi as well as Raw Morel Mushrooms have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Raw Kohlrabi as well as Raw Morel Mushrooms have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.