Comparing Nutrients in 7 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	2.12% 61.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	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	2.5% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	6.5% 4.72g	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	% 1.2g	% 4.72g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	13% 4.96g	38g per day for Men 19-50 years
Protein	11% 6.2g	7.94% 4.45g	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	11.4% 0.14mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	40% 12μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	6.45% 25.8μg	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	68% 409IU	5.95% 35.7IU	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	8.53% 85.3mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	31.3% 0.28mg	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	302% 24mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	20% 0.46mg	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	55% 385mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.03mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Morel Mushrooms VS Shiitake Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Morel Mushrooms versus 7 oz of Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Morel Mushrooms vs Shiitake Mushrooms:

• 7 ounces of Morel Mushrooms have 4.6 times more Vitamin B1 and 11.4 times more Vitamin D than Shiitake Mushrooms.
• While 7 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 seven ounces.
• 7 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 7 ounces for Morel Mushrooms vs Shiitake Mushrooms:

• 7 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 7 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 seven ounces.
• 7 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Morel Mushrooms have 1.4 times more Protein than Shiitake Mushrooms.
• While 7 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 seven ounces.
• Both Raw Morel Mushrooms as well as Raw Shiitake Mushrooms provide inadequate amounts of Energy in seven ounces.