Comparing Nutrients in 1 pound Frozen Fiddlehead Ferns VS UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Fiddlehead Ferns	40%	7%	53%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Frozen Fiddlehead Ferns	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	5.3% 154kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	3.07% 2.22g	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	% 9.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	15.5% 5.9g	38g per day for Men 19-50 years
Protein	35% 19.5g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	UV Exposed Portabella 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	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	51.6% 0.67mg	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	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.45% 0.23μg	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	858% 5148IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.6% 0.091mg	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	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	11% 109mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	144% 1.3mg	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	17.6% 1.4mg	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	13.6% 0.31mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	48.6% 1651mg	3400mg per day for Men 19-50 years
Selenium	NA	153% 84.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	11% 403g	11.4% 421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Fiddlehead Ferns vs UV Exposed Portabella Mushrooms:

• Frozen Fiddlehead Ferns, Unprepared have more Vitamin A and more Vitamin C than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 4.2 times more Vitamin B1, 1.4 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns, Unprepared and Raw Portabella Mushrooms Exposed to UV have similar amounts of Vitamin B2 per 1 lb.

Comparing minerals per 1 pound for Frozen Fiddlehead Ferns vs UV Exposed Portabella Mushrooms:

• Frozen Fiddlehead Ferns, Unprepared have 8 times more Calcium, 2.4 times more Iron, 1.9 times more Magnesium, 13.6 times more Manganese and 1.3 times more Zinc than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 1.3 times more Copper, 1.9 times more Phosphorus and 2.8 times more Potassium than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns, Unprepared and Raw Portabella Mushrooms Exposed to UV have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Fiddlehead Ferns, Unprepared have 1.5 times more Energy, 1.5 times more Carbohydrate and 2 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.