Comparing Nutrients in 1 pound Microwaved White Mushrooms VS Frozen Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Microwaved White Mushrooms	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	5.47% 159kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	1.64% 1.6g	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	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	7.47% 1.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	20% 26g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	NA	38g per day for Men 19-50 years
Protein	31.7% 17.7g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Microwaved White 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	22.7% 0.27mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	178% 8.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	18% 72.6μg	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	8.3% 50IU	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

	Microwaved White Mushrooms	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	186% 1.68mg	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	18.7% 1.5mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	82.3% 576mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	65% 2214mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	148% 81.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	11% 402g	11% 403g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Microwaved White 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 Microwaved White Mushrooms vs Frozen Fiddlehead Ferns:

• 1 pound of Microwaved White Mushrooms has 4.3 times more Vitamin B1, 3.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Frozen Fiddlehead Ferns.
• While 1 lb of Frozen Fiddlehead Ferns, Unprepared contains more Vitamin A and more Vitamin C than Microwaved White Mushrooms.
• 1 pound of Microwaved White Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Microwaved White Mushrooms as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Microwaved White Mushrooms has 1.7 times more Copper, 2.2 times more Phosphorus and 3.8 times more Potassium than Frozen Fiddlehead Ferns.
• While 1 lb of Frozen Fiddlehead Ferns, Unprepared contains 4 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium and 14.7 times more Manganese than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Frozen Fiddlehead Ferns 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 Microwaved White Mushrooms and Frozen Fiddlehead Ferns, Unprepared have similar amounts of macro-nutrients per 1 lb
• Both Microwaved White Mushrooms and Frozen Fiddlehead Ferns offer comparable quantities of Carbohydrate and Protein per one pound.
• Both Microwaved White Mushrooms as well as Frozen Fiddlehead Ferns, Unprepared provide inadequate amounts of Energy in one pound.