Comparing Nutrients in 300 calories Microwaved White Mushrooms VS Frozen Fiddlehead Ferns

Weight per 300 calories

• Microwaved White Mushrooms: 857g
• Frozen 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 - Microwaved White Mushrooms or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.06% 3.94g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	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	14% 2.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	39% 50.6g	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	56.4% 21.4g	NA	38g per day for Men 19-50 years
Protein	60% 33.5g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	165% 1482μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	287% 46mg	180% 28.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	336% 17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	34.3% 137μg	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	175% 157mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.7% 94IU	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	5.14% 51.4mg	21% 212mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	216% 1.94mg	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	35.4% 2.83mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	361% 8.3mg	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	156% 1089mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	123% 4183mg	33.5% 1138mg	3400mg per day for Men 19-50 years
Selenium	281% 154μg	NA	55μg per day for Men 19-50 years
Sodium	9.7% 146mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	20.5% 759g	21.2% 785g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Microwaved White Mushrooms vs Frozen Fiddlehead Ferns:

• Microwaved White Mushrooms have 4.2 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3 and more Vitamin D than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain more Vitamin A and more Vitamin C than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Microwaved White Mushrooms vs Frozen Fiddlehead Ferns:

• Microwaved White Mushrooms have 1.6 times more Copper, 2.1 times more Phosphorus, 3.7 times more Potassium and more Sodium than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 4.1 times more Calcium, 2.3 times more Iron, 1.4 times more Magnesium and 15.1 times more Manganese than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Microwaved White Mushrooms have 1.3 times more Fat than Frozen Fiddlehead Ferns, Unprepared.
• Both Microwaved White Mushrooms and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Microwaved White Mushrooms as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.