Comparing Nutrients in 100 grams 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	0.93% 27kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.26% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.77% 6.2g	3.92% 5.1g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	0.83% 0.6g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	5.57% 3.12g	56g per day for Men 19-50 years

Vitamins

	Kohlrabi	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	5.75% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	15.8% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	10.5% 0.14mg	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	4% 16μg	2.25% 9μg	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	69% 62mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	34.3% 206IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.2% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kohlrabi	Morel Mushrooms	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	69.4% 0.63mg	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	5% 0.4mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	25.5% 0.59mg	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	6.57% 46mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	0.27% 0.03mg	18.5% 2.03mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.42% 89.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Raw Kohlrabi as well as Raw Morel Mushrooms have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Raw Kohlrabi as well as Raw Morel Mushrooms have insufficient amounts of Fat, Glucose and Sucrose in 100 g.