Comparing Nutrients in 1 pound 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	5.3% 154kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	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	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	NA	13% 9.4g	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	% 7.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	32.2% 12.2g	38g per day for Men 19-50 years
Protein	35% 19.5g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	84.7% 762μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	84.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	187% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	493% 148μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	24% 95μg	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	89.7% 80.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	849% 5094IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.3% 0.045mg	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	11% 109mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	127% 1.14mg	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	41.4% 3.3mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	11.6% 0.27mg	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	37.6% 263mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	11% 403g	11% 410g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Fiddlehead Ferns has more Vitamin A and more Vitamin C than Maitake Mushrooms.
• While 1 lb 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 pound of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1 and Vitamin D
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Raw Maitake Mushrooms provide inadequate amounts of Energy in one pound.