Comparing Nutrients in 100 grams Shiitake Mushrooms VS Morel Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Shiitake Mushrooms	Morel Mushrooms	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	1.26% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	5.22% 6.8g	3.92% 5.1g	130g per day for Men 19-50 years
Sugars	3.3% 2.38g	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	0% 0g	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	% 2.38g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	4% 2.24g	5.57% 3.12g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	5.75% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	15.8% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20% 6.05μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.25% 13μg	2.25% 9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3% 18IU	34.3% 206IU	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

	Shiitake Mushrooms	Morel Mushrooms	Recommended Dietary Allowance
Calcium	0.2% 2mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	15.8% 0.14mg	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	5.13% 0.41mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	16% 112mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.7μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	18.5% 2.03mg	11mg per day for Men 19-50 years
Water	2.43% 89.7g	2.42% 89.6g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 1.7 times more Vitamin B3, 3.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 4.6 times more Vitamin B1 and 11.4 times more Vitamin D than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Morel Mushrooms have similar amounts of Vitamin B2 per 100 g.

Comparing minerals per 100 grams for Shiitake Mushrooms vs Morel Mushrooms:

• Raw Shiitake Mushrooms have 2.6 times more Selenium than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 21.5 times more Calcium, 4.4 times more Copper, 29.7 times more Iron, 2.6 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 2.3 times more Sodium and 2 times more Zinc than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Morel Mushrooms have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Shiitake Mushrooms have 1.3 times more Carbohydrate and 4 times more Sugars than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 1.4 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Morel Mushrooms have similar amounts of Energy and Fiber per 100 g.
• Both Raw Shiitake Mushrooms as well as Raw Morel Mushrooms have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 100 g.