Comparing Nutrients in 14 ounces Fiddlehead Ferns VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Fiddlehead Ferns	Maitake Mushrooms	Recommended Dietary Allowance
Energy	4.65% 135kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	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	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	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	NA	% 6.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	28.2% 10.7g	38g per day for Men 19-50 years
Protein	32.2% 18g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	80% 718μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	431% 129μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	743% 4457IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	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

	Fiddlehead Ferns	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	12.7% 127mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	111% 1mg	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	65% 5.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	10% 0.23mg	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	57.3% 401mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	9.5% 352g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Fiddlehead Ferns VS Maitake Mushrooms per 14 oz

Compare the macro and micronutrient content in 14 oz of Fiddlehead Ferns versus 14 oz of Maitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fiddlehead Ferns vs Maitake Mushrooms:

• 14 ounces of Fiddlehead Ferns have more Vitamin A and more Vitamin C than Maitake Mushrooms.
• While 14 oz of Raw Maitake Mushrooms contain 7.3 times more Vitamin B1, 1.3 times more Vitamin B3 and more Vitamin D than Raw Fiddlehead Ferns.
• Both Fiddlehead Ferns and Maitake Mushrooms provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Fiddlehead Ferns have insufficient amounts of Vitamin B1 and Vitamin D
• 14 ounces of Maitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Fiddlehead Ferns as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Fiddlehead Ferns vs Maitake Mushrooms:

• 14 ounces of Fiddlehead Ferns have 32 times more Calcium, 1.3 times more Copper, 4.4 times more Iron, 3.4 times more Magnesium, 8.6 times more Manganese, 1.4 times more Phosphorus and 1.8 times more Potassium than Maitake Mushrooms.
• Both Fiddlehead Ferns and Maitake Mushrooms contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fiddlehead Ferns have 2.3 times more Protein than Maitake Mushrooms.
• While 14 oz of Raw Maitake Mushrooms contain 1.3 times more Carbohydrate than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns as well as Raw Maitake Mushrooms provide inadequate amounts of Energy in 14 ounces.