Comparing Nutrients in 300 calories Maitake Mushrooms VS Fiddlehead Ferns

Weight per 300 calories

• Maitake Mushrooms: 968g
• Fiddlehead Ferns: 882g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Maitake Mushrooms or Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Maitake Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	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	5.12% 0.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	37.6% 49g	130g per day for Men 19-50 years
Sugars	27.6% 20g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	68.8% 26g	NA	38g per day for Men 19-50 years
Protein	33.5% 18.8g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	177% 1597μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	143% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	398% 63.7mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.3% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1052% 315μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 203μg	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	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1811% 10868IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.65% 0.097mg	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	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	0.97% 9.68mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	314% 2.82mg	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	36.3% 2.9mg	144% 11.6mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	196% 4.5mg	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	102% 716mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	58% 1974mg	96% 3265mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0.59% 8.82mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	66.6% 7.32mg	11mg per day for Men 19-50 years
Water	23.6% 875g	21% 782g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Maitake Mushrooms vs Fiddlehead Ferns:

• Raw Maitake Mushrooms have 8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin D than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain more Vitamin A and more Vitamin C than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Maitake Mushrooms vs Fiddlehead Ferns:

• Raw Fiddlehead Ferns contain 29.2 times more Calcium, 4 times more Iron, 3.1 times more Magnesium, 7.9 times more Manganese and 1.7 times more Potassium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Fiddlehead Ferns have similar amounts of Copper, Phosphorus, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Maitake Mushrooms have 1.4 times more Carbohydrate than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 1.9 times more Fat and 2.1 times more Protein than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Fiddlehead Ferns have similar amounts of Energy per 300 kcal.
• Both Raw Maitake Mushrooms as well as Raw Fiddlehead Ferns have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.