Comparing Nutrients in 14 ounces Maitake Mushrooms VS Fiddlehead Ferns

Macros Ratio

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

Macro Nutrients

	Maitake Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	4.24% 123kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	17% 22g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	% 6.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	NA	38g per day for Men 19-50 years
Protein	13.7% 7.7g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	80% 718μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	431% 129μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	NA	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	0% 0mg	117% 106mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	743% 4457IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• Raw Fiddlehead Ferns contain 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 Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Fiddlehead Ferns have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Maitake Mushrooms have 1.3 times more Carbohydrate than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 2.3 times more Protein than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Fiddlehead Ferns have similar amounts of Energy per 14 oz.
• Both Raw Maitake Mushrooms as well as Raw Fiddlehead Ferns have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.