Comparing Nutrients in 100 calories Frozen Fiddlehead Ferns VS UV Exposed Portabella Mushrooms

Weight per 100 calories

• Frozen Fiddlehead Ferns: 294g
• UV Exposed Portabella Mushrooms: 455g

Frozen Fiddlehead Ferns have 1.5 times more energy per 100g than UV Exposed Portabella Mushrooms. It has low energy density when compared to other foods. Raw Portabella Mushrooms Exposed to UV having very low energy density.

Which food has more nutrients per 100 calories - Frozen Fiddlehead Ferns or UV Exposed Portabella Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Frozen Fiddlehead Ferns	40%	7%	53%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Frozen Fiddlehead Ferns	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	15.7% 11.4g	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	NA	3.07% 2.23g	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	NA	% 9.14g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	15.6% 5.9g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	55% 494μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	51.7% 0.67mg	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	NA	32% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.47% 0.23μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58% 52.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	860% 5159IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.61% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Fiddlehead Ferns	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	7.06% 70.6mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	144% 1.3mg	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	27% 2.15mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	11% 45.5mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	13.6% 0.31mg	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	24.4% 171mg	70% 491mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	48.7% 1655mg	3400mg per day for Men 19-50 years
Selenium	NA	154% 84.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	7.07% 262g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Fiddlehead Ferns vs UV Exposed Portabella Mushrooms:

• Frozen Fiddlehead Ferns, Unprepared have more Vitamin A and more Vitamin C than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 6.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Fiddlehead Ferns, Unprepared.

Comparing minerals per 100 calories for Frozen Fiddlehead Ferns vs UV Exposed Portabella Mushrooms:

• Frozen Fiddlehead Ferns, Unprepared have 5.2 times more Calcium, 1.5 times more Iron, 1.2 times more Magnesium and 8.8 times more Manganese than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 2 times more Copper, 2.9 times more Phosphorus, 4.4 times more Potassium, more Sodium and 1.6 times more Water than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns, Unprepared and Raw Portabella Mushrooms Exposed to UV have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Fiddlehead Ferns, Unprepared have 1.3 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 1.5 times more Fat than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns, Unprepared and Raw Portabella Mushrooms Exposed to UV have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.