Comparing Nutrients in 1 pound 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	5.3% 154kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	2.15% 2.1g	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	21% 27.4g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	35% 19.5g	31.7% 17.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Microwaved White 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	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	178% 8.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17% 0.22mg	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	18% 72.6μg	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	8.3% 50IU	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	11% 109mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	186% 1.68mg	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	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	12.6% 0.29mg	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	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	65% 2214mg	3400mg per day for Men 19-50 years
Selenium	NA	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	11% 403g	11% 402g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

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