Comparing Nutrients in 300 calories UV Exposed Portabella Mushrooms VS Fiddlehead Ferns

Weight per 300 calories

• UV Exposed Portabella Mushrooms: 1364g
• Fiddlehead Ferns: 882g

Raw Fiddlehead Ferns have 1.5 times more energy per unit of mass than Raw Portabella Mushrooms Exposed to UV, which is low in comparison to other foods. UV Exposed Portabella Mushrooms having very low energy density.

Discover which food has more nutrients per 300 calories - UV Exposed Portabella Mushrooms or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.92% 4.77g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	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	40.6% 52.8g	37.6% 49g	130g per day for Men 19-50 years
Sugars	47% 34g	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	9.2% 6.7g	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	% 27.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	46.7% 17.7g	NA	38g per day for Men 19-50 years
Protein	51.4% 28.8g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella 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	67% 0.8mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	143% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	383% 61.3mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	311% 15.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2mg	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	95% 382μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.4% 0.68μg	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	2580% 15477IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	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	4.1% 41mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	433% 3.9mg	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	53% 4.23mg	144% 11.6mg	8mg per day for Men 19-50 years
Magnesium	32.5% 136mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	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	210% 1473mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	146% 4964mg	96% 3265mg	3400mg per day for Men 19-50 years
Selenium	461% 254μg	NA	55μg per day for Men 19-50 years
Sodium	8.2% 123mg	0.59% 8.82mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.23mg	66.6% 7.32mg	11mg per day for Men 19-50 years
Water	34.2% 1266g	21% 782g	3700g per day for Men 19-50 years

UV Exposed Portabella Mushrooms VS Fiddlehead Ferns Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - UV Exposed Portabella Mushrooms or Fiddlehead Ferns?

Lets compare vitamin content per 300 calories of UV Exposed Portabella Mushrooms vs Fiddlehead Ferns:

• 300 calories of UV Exposed Portabella Mushrooms have 4.6 times more Vitamin B1, 1.4 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Fiddlehead Ferns.
• While 300 kcal of Raw Fiddlehead Ferns contain more Vitamin A and more Vitamin C than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Fiddlehead Ferns provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 300 calories of Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for UV Exposed Portabella Mushrooms vs Fiddlehead Ferns:

• 300 calories of UV Exposed Portabella Mushrooms have 1.4 times more Copper, 1.7 times more Phosphorus, 1.5 times more Potassium, 13.9 times more Sodium and 1.6 times more Water than Fiddlehead Ferns.
• While 300 kcal of Raw Fiddlehead Ferns contain 6.9 times more Calcium, 2.7 times more Iron, 2.2 times more Magnesium and 4.8 times more Manganese than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Fiddlehead Ferns contain similar levels of Zinc per 300 calories.
• 300 calories of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Fiddlehead Ferns contain 1.4 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Fiddlehead Ferns offer comparable quantities of Energy and Carbohydrate per 300 calories.