Comparing Nutrients in 100 grams Morel Mushrooms VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Morel Mushrooms	Kohlrabi	Recommended Dietary Allowance
Energy	1.07% 31kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.22g	0.12% 0.02g	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	4.77% 6.2g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	3.6% 2.6g	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	0% 0g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	5.57% 3.12g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Raw Morel Mushrooms have 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.
• While Raw Kohlrabi contains 1.8 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Raw Kohlrabi have similar amounts of Vitamin B6 per 100 g.
• Both Raw Morel Mushrooms as well as Raw Kohlrabi have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Morel Mushrooms vs Kohlrabi:

• Raw Morel Mushrooms have 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 Morel Mushrooms and Raw Kohlrabi have similar amounts of Magnesium, Potassium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Morel Mushrooms have 10.8 times more Omega 6 and 1.8 times more Protein than Raw Kohlrabi.
• While Raw Kohlrabi contains more Omega 3, 4.3 times more Sugars and 1.3 times more Fiber than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Raw Kohlrabi have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw Morel Mushrooms as well as Raw Kohlrabi have insufficient amounts of Fat, Glucose and Sucrose in 100 g.