Comparing Nutrients in 1 pound Maitake Mushrooms VS Frozen Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Maitake Mushrooms	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	4.85% 141kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	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	2.4% 0.41g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	20% 26g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	% 7.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	NA	38g per day for Men 19-50 years
Protein	15.7% 8.8g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

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

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

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

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

• 1 pound of Maitake Mushrooms has 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.
• While 1 lb of Frozen Fiddlehead Ferns, Unprepared contains more Vitamin A and more Vitamin C than Raw Maitake Mushrooms.
• 1 pound of Maitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1 and Vitamin D
• Both Raw Maitake Mushrooms as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Maitake Mushrooms has 1.3 times more Phosphorus and 1.6 times more Potassium than Frozen Fiddlehead Ferns.
• While 1 lb of Frozen Fiddlehead Ferns, Unprepared contains 24 times more Calcium, 2.4 times more Iron, 1.9 times more Magnesium and 15.9 times more Manganese than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Frozen Fiddlehead Ferns 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 Maitake Mushrooms has 1.2 times more Carbohydrate than Frozen Fiddlehead Ferns.
• While 1 lb of Frozen Fiddlehead Ferns, Unprepared contains 2.2 times more Protein than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Frozen Fiddlehead Ferns, Unprepared provide inadequate amounts of Energy in one pound.