Comparing Nutrients in 500 calories Maitake Mushrooms VS Fiddlehead Ferns

Weight per 500 calories

• Maitake Mushrooms: 1613g
• Fiddlehead Ferns: 1471g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	6.06% 5.9g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	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	8.54% 1.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	46% 33.4g	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	% 28g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	115% 43.5g	NA	38g per day for Men 19-50 years
Protein	56% 31.3g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	296% 2662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	300% 3.9mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	664% 106mg	458% 73.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.5% 0.9mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1753% 526μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84.7% 339μg	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	435% 391mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3019% 18113IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.08% 0.16mg	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	1.6% 16mg	47% 471mg	1000mg per day for Men 19-50 years
Copper	452% 4.06mg	523% 4.7mg	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	60.5% 4.84mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	38.4% 161mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	326% 7.5mg	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	171% 1194mg	212% 1485mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	160% 5441mg	3400mg per day for Men 19-50 years
Selenium	64.5% 35.5μg	NA	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.98% 14.7mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	39.4% 1458g	35.2% 1304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Maitake Mushrooms as well as Raw Fiddlehead Ferns have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.