Comparing Nutrients in 100 grams Morel Mushrooms VS Kale

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Kale	27%	31%	42%

Macro Nutrients

	Morel Mushrooms	Kale	Recommended Dietary Allowance
Energy	1.07% 31kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.22g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.92% 5.1g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	1.37% 0.99g	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	0.57% 0.41g	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	% 0.6g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.18g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	5.57% 3.12g	5.2% 2.92g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.8% 241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.75% 0.069mg	9.4% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.21mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	7.38% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	11.3% 0.15mg	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	2.25% 9μg	15.5% 62μg	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	104% 93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	34.3% 206IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	325% 390μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Kale	Recommended Dietary Allowance
Calcium	4.3% 43mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	69.4% 0.63mg	5.9% 0.053mg	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	152% 12mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	40% 0.92mg	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	27.7% 194mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.03mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	2.42% 89.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Morel Mushrooms VS Kale per 100 g

Compare the macro and micronutrient content in 100 g of Morel Mushrooms versus 100 g of Kale to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Morel Mushrooms vs Kale:

• 100 grams of Morel Mushrooms have 1.9 times more Vitamin B3 and more Vitamin D than Kale.
• While 100 g of Raw Kale contain more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2 and 6.9 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Morel Mushrooms and Kale provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Morel Mushrooms have insufficient amounts of Vitamin A
• 100 grams of Kale have insufficient amounts of Vitamin D

Comparing minerals per 100 grams for Morel Mushrooms vs Kale:

• 100 grams of Morel Mushrooms have 11.8 times more Copper, 7.6 times more Iron, 3.5 times more Phosphorus, 2.4 times more Selenium and 5.2 times more Zinc than Kale.
• While 100 g of Raw Kale contain 5.9 times more Calcium, 1.7 times more Magnesium, 1.6 times more Manganese and 2.5 times more Sodium than Raw Morel Mushrooms.
• Both Morel Mushrooms and Kale contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Kale contain more Omega 3 and 1.5 times more Fiber than Raw Morel Mushrooms.
• Both Morel Mushrooms and Kale offer comparable quantities of Carbohydrate and Protein per 100 grams.
• 100 grams of Morel Mushrooms provide inadequate amounts of Omega 3
• Both Raw Morel Mushrooms as well as Raw Kale provide inadequate amounts of Energy and Omega 6 in 100 grams.