Comparing Nutrients in 1 pound Microwaved White Mushrooms VS Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Microwaved White Mushrooms	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	1.87% 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	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	19.3% 25g	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	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved White 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	22.7% 0.27mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	141% 22.6mg	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	134% 121mg	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	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	186% 1.68mg	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	18.7% 1.5mg	74.3% 5.94mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	82.3% 576mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	65% 2214mg	49.4% 1678mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11% 402g	11% 402g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 3 times more Vitamin B1, 2.1 times more Vitamin B2 and more Vitamin D than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain more Vitamin A and more Vitamin C than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Fiddlehead Ferns have similar amounts of Vitamin B3 per 1 lb.
• Both Microwaved White Mushrooms as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 in 1 lb.

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

• Microwaved White Mushrooms have 1.3 times more Phosphorus, 1.3 times more Potassium and 17 times more Sodium than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 5.3 times more Calcium, 4 times more Iron, 2.4 times more Magnesium and 8 times more Manganese than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Raw Fiddlehead Ferns have similar amounts of Copper, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Microwaved White Mushrooms and Raw Fiddlehead Ferns have similar amounts of macro-nutrients per 1 lb
• Both Microwaved White Mushrooms and Raw Fiddlehead Ferns have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Microwaved White Mushrooms as well as Raw Fiddlehead Ferns have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.