Comparing Nutrients in 1 kilogram Frozen Fiddlehead Ferns VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Fiddlehead Ferns	40%	7%	53%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Frozen Fiddlehead Ferns	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	11.7% 340kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	NA	1.88% 0.6g	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	16.5% 2.8g	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	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	65.8% 25g	38g per day for Men 19-50 years
Protein	77% 43g	70% 39g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Microwaved White 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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	332% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	204% 32.6mg	334% 53.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	392% 19.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	37.7% 0.49mg	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	40% 160μg	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	18.3% 110IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	24% 240mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	411% 3.7mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	28% 0.64mg	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	181% 1270mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	144% 4880mg	3400mg per day for Men 19-50 years
Selenium	NA	327% 180μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	24% 889g	24% 885g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Fiddlehead Ferns VS Microwaved White Mushrooms per 1 kg

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

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

• 1 kilogram of Frozen Fiddlehead Ferns has more Vitamin A and more Vitamin C than Microwaved White Mushrooms.
• While 1 kg of Microwaved White Mushrooms contains 4.3 times more Vitamin B1, 3.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Frozen Fiddlehead Ferns, Unprepared.
• 1 kilogram of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1
• 1 kilogram of Microwaved White Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Fiddlehead Ferns, Unprepared as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Fiddlehead Ferns has 4 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium and 14.7 times more Manganese than Microwaved White Mushrooms.
• While 1 kg of Microwaved White Mushrooms contains 1.7 times more Copper, 2.2 times more Phosphorus and 3.8 times more Potassium than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns and Microwaved White Mushrooms contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• Both Frozen Fiddlehead Ferns, Unprepared and Microwaved White Mushrooms have similar amounts of macro-nutrients per 1 kg
• Both Frozen Fiddlehead Ferns and Microwaved White Mushrooms offer comparable quantities of Carbohydrate and Protein per one kilogram.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Microwaved White Mushrooms provide inadequate amounts of Energy in one kilogram.