Nutrients in 7 ounces of Morel Mushrooms
Raw Morel Mushrooms (Morchella spp.).
Macros Ratio
Protein
Fat
Carbs
33%
13%
54%
Macro Nutrients
Morel Mushrooms
Energy61.5 kcal
2.12%
Raw Morel Mushrooms have 61.518415 kcal of Energy per 7 ounces, which is 2.12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.13 g
1.17%
Raw Morel Mushrooms have 1.13114505 g of Fat per 7 ounces, which is 1.17% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.13 g
0.4%
Raw Morel Mushrooms have 0.128990225 g of Saturated Fat per 7 ounces, which is 0.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30 g
0%
Raw Morel Mushrooms have 0 g of Omega 3 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.43 g
2.5%
Raw Morel Mushrooms have 0.426659975 g of Omega 6 per 7 ounces, which is 2.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Carbohydrate10 g
7.8%
Raw Morel Mushrooms have 10.1207715 g of Carbohydrate per 7 ounces, which is 7.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.2 g
1.64%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Morel Mushrooms have 1.190679 g of Sugars per 7 ounces, which is 1.64% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0 g
0%
≤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]
Raw Morel Mushrooms have 0 g of Fructose per 7 ounces, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose1.2 g
%
Raw Morel Mushrooms have 1.190679 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0 g
%
Raw Morel Mushrooms have 0 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber5.56 g
14.6%
Raw Morel Mushrooms have 5.556502 g of Fiber per 7 ounces, which is 14.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein6.2 g
11%
Raw Morel Mushrooms have 6.1915308 g of Protein per 7 ounces, which is 11% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Morel Mushrooms
Vitamin A0 μg
Buy Preformed Vegan Vitamin A
0%
RAE, retinol activity equivalents
Raw Morel Mushrooms have 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.14 mg
Buy Vegan Vitamin B1
11.4%
Thiamine
Raw Morel Mushrooms have 0.136928085 mg of Vitamin B1 per 7 ounces, which is 11.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.41 mg
Buy Vegan Vitamin B2
31.3%
Riboflavin
Raw Morel Mushrooms have 0.406815325 mg of Vitamin B2 per 7 ounces, which is 31.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B34.47 mg
Buy Nutritional Yeast naturally rich in vitamin B3
28%
Niacin, nicotinic acid, niacinamide
Raw Morel Mushrooms have 4.46901518 mg of Vitamin B3 per 7 ounces, which is 28% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.87 mg
Buy Nutritional Yeast naturally rich in vitamin B5
17.5%
Pantothenic acid
Raw Morel Mushrooms have 0.8731646 mg of Vitamin B5 per 7 ounces, which is 17.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.27 mg
20.8%
Pyridoxine
Raw Morel Mushrooms have 0.26988724 mg of Vitamin B6 per 7 ounces, which is 20.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B918 μg
4.47%
Folates and Folic Acid
Raw Morel Mushrooms have 17.860185 μg of Vitamin B9 per 7 ounces, which is 4.47% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin D409 IU
Buy Vegan Vitamin D
68%
Calciferol, cholecalciferol, ergocalciferol
Raw Morel Mushrooms have 408.79979 IU of Vitamin D per 7 ounces, which is 68% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Minerals
Morel Mushrooms
Calcium85.3 mg
8.53%
Raw Morel Mushrooms have 85.331995 mg of Calcium per 7 ounces, which is 8.53% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.24 mg
138%
Raw Morel Mushrooms have 1.240290625 mg of Copper per 7 ounces, which is 138% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information availableIron24 mg
302%
Raw Morel Mushrooms have 24.1707837 mg of Iron per 7 ounces, which is 302% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium37.7 mg
8.98%
Raw Morel Mushrooms have 37.704835 mg of Magnesium per 7 ounces, which is 8.98% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.16 mg
50.6%
Raw Morel Mushrooms have 1.164880955 mg of Manganese per 7 ounces, which is 50.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information availablePhosphorus385 mg
55%
Raw Morel Mushrooms have 384.98621 mg of Phosphorus per 7 ounces, which is 55% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium816 mg
24%
Raw Morel Mushrooms have 815.615115 mg of Potassium per 7 ounces, which is 24% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.37 μg
7.94%
Raw Morel Mushrooms have 4.365823 μg of Selenium per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium41.7 mg
2.78%
Raw Morel Mushrooms have 41.673765 mg of Sodium per 7 ounces, which is 2.78% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.03 mg
36.6%
Raw Morel Mushrooms have 4.02846395 mg of Zinc per 7 ounces, which is 36.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water178 g
4.8%
Raw Morel Mushrooms have 177.82790865 g of Water per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Morel Mushrooms:
- 7 ounces of Morel Mushrooms is an excellent source of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin D.
- It has a good amount of Vitamin B1 and Vitamin B5.
- It also has some Vitamin B9.
- It has no Vitamin A.
Minerals in 7 ounces of Raw Morel Mushrooms:
- 7 ounces of Morel Mushrooms has outstanding amounts of Copper and Iron.
- It is an excellent source of Manganese, Phosphorus, Potassium and Zinc.
- It also has a good amount of Calcium, Magnesium and Selenium.
- This vegetable has some Sodium.
Macronutrients in 7 ounces of Raw Morel Mushrooms:
- 7 ounces of Morel Mushrooms has a good amount of Carbohydrate, Fiber and Protein.
- It has some Omega 6.
- While 7 ounces of product has trace amounts of Fat and Sugars, it has no Saturated Fat, Omega 3, Fructose, Glucose and Sucrose.