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

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	3.44% 100kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	NA	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	13.5% 17.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	3.07% 2.22g	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	% 9.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	NA	38g per day for Men 19-50 years
Protein	17% 9.57g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	91% 821μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	NA	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	31.8% 127μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.45% 0.23μg	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	858% 5148IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	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

	UV Exposed Portabella Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	17.6% 1.4mg	74.3% 5.94mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	70% 490mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	48.6% 1651mg	49.4% 1678mg	3400mg per day for Men 19-50 years
Selenium	153% 84.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11% 402g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed Portabella Mushrooms VS Fiddlehead Ferns per 1 lb

Compare the macro and micronutrient content in 1 lb of UV Exposed Portabella 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 UV Exposed Portabella Mushrooms vs Fiddlehead Ferns:

• 1 pound of UV Exposed Portabella Mushrooms has 3 times more Vitamin B1, more Vitamin B12 and more Vitamin D than Fiddlehead Ferns.
• While 1 lb of Raw Fiddlehead Ferns contains more Vitamin A, 1.6 times more Vitamin B2 and more Vitamin C than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Fiddlehead Ferns provide similar amounts of Vitamin B3 per one pound.
• 1 pound of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Fiddlehead Ferns have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D

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

• 1 lb of Raw Fiddlehead Ferns contains 10.7 times more Calcium, 4.2 times more Iron, 3.4 times more Magnesium, 7.4 times more Manganese and 1.6 times more Zinc than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Fiddlehead Ferns contain similar levels of Copper, Phosphorus, Potassium and Water per one pound.
• 1 pound of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Fiddlehead Ferns contains 1.4 times more Carbohydrate and 2.2 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV as well as Raw Fiddlehead Ferns provide inadequate amounts of Energy in one pound.