Comparing Nutrients in 100 grams Morel Mushrooms VS Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Lambsquarters	32%	14%	54%

Macro Nutrients

	Morel Mushrooms	Lambsquarters	Recommended Dietary Allowance
Energy	1.07% 31kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.22g	1.84% 0.31g	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	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	NA	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	10.5% 4g	38g per day for Men 19-50 years
Protein	5.57% 3.12g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Lambsquarters	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.4% 580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.75% 0.069mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.21mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	21% 0.27mg	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	7.5% 30μg	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	89% 80mg	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	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	Lambsquarters	Recommended Dietary Allowance
Calcium	4.3% 43mg	31% 309mg	1000mg per day for Men 19-50 years
Copper	69.4% 0.63mg	32.6% 0.29mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	34% 0.78mg	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	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	13.3% 452mg	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	2.87% 43mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.03mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	2.28% 84.3g	3700g per day for Men 19-50 years

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

• Raw Morel Mushrooms have 1.9 times more Vitamin B3, 4.8 times more Vitamin B5 and more Vitamin D than Raw Lambsquarters.
• While Raw Lambsquarters contain more Vitamin A, 2.3 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Morel Mushrooms.

Comparing minerals per 100 grams for Morel Mushrooms vs Lambsquarters:

• Raw Morel Mushrooms have 2.1 times more Copper, 10.2 times more Iron, 2.7 times more Phosphorus, 2.4 times more Selenium and 4.6 times more Zinc than Raw Lambsquarters.
• While Raw Lambsquarters contain 7.2 times more Calcium, 1.8 times more Magnesium, 1.3 times more Manganese and 2 times more Sodium than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Raw Lambsquarters have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Lambsquarters contain 1.4 times more Energy, more Omega 3, 1.5 times more Omega 6, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms as well as Raw Lambsquarters have insufficient amounts of Fat, Glucose and Sucrose in 100 g.