Comparing Nutrients in 1 pound Oyster Mushrooms VS Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Oyster Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	5.16% 150kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	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	3.3% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.2% 27.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	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	% 5.03g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	NA	38g per day for Men 19-50 years
Protein	27% 15g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	91% 821μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	106% 32μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	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	134% 121mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22% 132IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Oyster Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	161% 1.45mg	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	75.4% 6.03mg	74.3% 5.94mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	101% 2.3mg	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	77.8% 544mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	49.4% 1678mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	NA	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 402g	3700g per day for Men 19-50 years

Nutrient Comparison: Oyster Mushrooms VS Fiddlehead Ferns per 1 lb

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

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

• 1 pound of Oyster Mushrooms has 6.3 times more Vitamin B1, 1.7 times more Vitamin B2 and more Vitamin D than Fiddlehead Ferns.
• While 1 lb of Raw Fiddlehead Ferns contains 90.5 times more Vitamin A and more Vitamin C than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Fiddlehead Ferns provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Oyster Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Fiddlehead Ferns have insufficient amounts of Vitamin B1 and Vitamin D
• Both Raw Oyster Mushrooms as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 in one pound.

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

• 1 lb of Raw Fiddlehead Ferns contains 10.7 times more Calcium, 1.3 times more Copper, 1.9 times more Magnesium and 4.5 times more Manganese than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Fiddlehead Ferns contain similar levels of Iron, Phosphorus, Potassium, Zinc and Water per one pound.
• 1 pound of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Fiddlehead Ferns contains 1.4 times more Protein than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Fiddlehead Ferns offer comparable quantities of Carbohydrate per one pound.
• Both Raw Oyster Mushrooms as well as Raw Fiddlehead Ferns provide inadequate amounts of Energy in one pound.