Comparing Nutrients in 100 calories Morel Mushrooms VS Broccoli

Weight per 100 calories

• Morel Mushrooms: 323g
• Broccoli: 294g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Morel Mushrooms or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Broccoli	27%	8%	65%

Macro Nutrients

	Morel Mushrooms	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.08% 0.69g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	15% 19.5g	130g per day for Men 19-50 years
Sugars	2.67% 1.94g	6.9% 5g	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	2.76% 2g	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	% 1.94g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.29g	g per day for Men 19-50 years
Fiber	23.8% 9.03g	20% 7.65g	38g per day for Men 19-50 years
Protein	18% 10g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	39.6% 0.51mg	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	7.26% 29μg	46.3% 185μg	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	292% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	111% 665IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Broccoli	Recommended Dietary Allowance
Calcium	14% 139mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	16% 0.14mg	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	491% 39.3mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.3mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	27% 0.62mg	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	89.4% 626mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	39% 1326mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.7mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	7.8% 289g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Morel Mushrooms vs Broccoli:

• Raw Morel Mushrooms have 1.9 times more Vitamin B2, 3.9 times more Vitamin B3 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A and 6.4 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for Morel Mushrooms vs Broccoli:

• Raw Morel Mushrooms have 14 times more Copper, 18.3 times more Iron, 3.1 times more Manganese, 3.2 times more Phosphorus, 1.4 times more Potassium and 5.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Sodium than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Raw Broccoli have similar amounts of Calcium, Magnesium, Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Morel Mushrooms have 1.7 times more Fat, 4.8 times more Omega 6 and 1.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Saturated Fat, more Omega 3, 2.6 times more Sugars and more Fructose than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw Morel Mushrooms as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 100 kcal.