Comparing Nutrients in 1 kilogram 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	10.7% 310kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	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	5.3% 0.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	28.6% 20.7g	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	% 17.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	71% 27g	NA	38g per day for Men 19-50 years
Protein	34.6% 19.4g	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	201% 1810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	186% 2.42mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	412% 66mg	311% 49.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1087% 326μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	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	296% 266mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1872% 11230IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	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	1% 10mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	356% 3.2mg	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	37.5% 3mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	222% 5.1mg	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	106% 740mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	109% 3700mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	24.4% 904g	24% 887g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Maitake Mushrooms as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Maitake Mushrooms as well as Raw Fiddlehead Ferns have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.