Comparing Nutrients in 1 kilogram Frozen Fiddlehead Ferns VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Fiddlehead Ferns	40%	7%	53%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Frozen Fiddlehead Ferns	Maitake Mushrooms	Recommended Dietary Allowance
Energy	11.7% 340kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	NA	0.94% 0.3g	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	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	NA	28.6% 20.7g	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	% 17.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	71% 27g	38g per day for Men 19-50 years
Protein	77% 43g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	187% 1680μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	186% 2.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	204% 32.6mg	412% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1087% 326μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	52.5% 210μg	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	198% 178mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1872% 11230IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	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	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	24% 240mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	280% 2.52mg	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	91% 7.3mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	25.7% 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	83% 580mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	24% 889g	24.4% 904g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Fiddlehead Ferns VS Maitake Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Fiddlehead Ferns versus 1 kg of Maitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Fiddlehead Ferns vs Maitake Mushrooms:

• 1 kilogram of Frozen Fiddlehead Ferns has more Vitamin A and more Vitamin C than Maitake Mushrooms.
• While 1 kg of Raw Maitake Mushrooms contains 10.4 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3 and more Vitamin D than Frozen Fiddlehead Ferns, Unprepared.
• 1 kilogram of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1 and Vitamin D
• 1 kilogram of Maitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Fiddlehead Ferns, Unprepared as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Frozen Fiddlehead Ferns vs Maitake Mushrooms:

• 1 kilogram of Frozen Fiddlehead Ferns has 24 times more Calcium, 2.4 times more Iron, 1.9 times more Magnesium and 15.9 times more Manganese than Maitake Mushrooms.
• While 1 kg of Raw Maitake Mushrooms contains 1.3 times more Phosphorus and 1.6 times more Potassium than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns and Maitake Mushrooms contain similar levels of Copper, Zinc and Water per one kilogram.
• 1 kilogram of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Fiddlehead Ferns has 2.2 times more Protein than Maitake Mushrooms.
• Both Frozen Fiddlehead Ferns and Maitake Mushrooms offer comparable quantities of Carbohydrate per one kilogram.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Raw Maitake Mushrooms provide inadequate amounts of Energy in one kilogram.