Comparing Nutrients in 1 pound Fiddlehead Ferns VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Fiddlehead Ferns	Maitake Mushrooms	Recommended Dietary Allowance
Energy	5.3% 154kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	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	19.3% 25g	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	37% 20.6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	91% 821μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	84.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	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	134% 121mg	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

	Fiddlehead Ferns	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	14.5% 145mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	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	74.3% 5.94mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	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	65.4% 458mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	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	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	11% 402g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Fiddlehead Ferns VS Maitake Mushrooms per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Fiddlehead Ferns vs Maitake Mushrooms:

• 1 pound of Fiddlehead Ferns has more Vitamin A and more Vitamin C than Maitake Mushrooms.
• While 1 lb of Raw Maitake Mushrooms contains 7.3 times more Vitamin B1, 1.3 times more Vitamin B3 and more Vitamin D than Raw Fiddlehead Ferns.
• Both Fiddlehead Ferns and Maitake Mushrooms provide similar amounts of Vitamin B2 per one pound.
• 1 pound of 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 Raw Fiddlehead Ferns as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Fiddlehead Ferns has 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 Maitake Mushrooms.
• Both Fiddlehead Ferns and Maitake Mushrooms contain similar levels of 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 Fiddlehead Ferns has 2.3 times more Protein than Maitake Mushrooms.
• While 1 lb of Raw Maitake Mushrooms contains 1.3 times more Carbohydrate than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns as well as Raw Maitake Mushrooms provide inadequate amounts of Energy in one pound.