Comparing Nutrients in 500 calories Microwaved White Mushrooms VS Frozen Fiddlehead Ferns

Weight per 500 calories

• Microwaved White Mushrooms: 1429g
• Frozen Fiddlehead Ferns: 1471g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.57g	5.3% 5.15g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	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	23.5% 4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	65% 84.4g	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	94% 35.7g	NA	38g per day for Men 19-50 years
Protein	100% 56g	113% 63.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	275% 2471μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	474% 6.16mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	478% 76.4mg	300% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	57% 229μg	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	291% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 157IU	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	8.57% 85.7mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	587% 5.3mg	359% 3.24mg	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	59% 4.7mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	66.5% 279mg	420mg per day for Men 19-50 years
Manganese	39.8% 0.91mg	601% 14mg	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	259% 1814mg	122% 853mg	700mg per day for Men 19-50 years
Potassium	205% 6971mg	55.8% 1897mg	3400mg per day for Men 19-50 years
Selenium	468% 257μg	NA	55μg per day for Men 19-50 years
Sodium	16% 243mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	34% 1265g	35.3% 1308g	3700g per day for Men 19-50 years

Microwaved White Mushrooms VS Frozen Fiddlehead Ferns Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Microwaved White Mushrooms or Frozen Fiddlehead Ferns?

Lets compare vitamin content per 500 calories of Microwaved White Mushrooms vs Frozen Fiddlehead Ferns:

• 500 calories of 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.
• While 500 kcal of Frozen Fiddlehead Ferns, Unprepared contain more Vitamin A and more Vitamin C than Microwaved White Mushrooms.
• 500 calories of Microwaved White Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 500 calories of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin D
• Both Microwaved White Mushrooms as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Microwaved White Mushrooms vs Frozen Fiddlehead Ferns:

• 500 calories of 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.
• While 500 kcal of 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 contain similar levels of Zinc and Water per 500 calories.
• 500 calories of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• Both Microwaved White Mushrooms and Frozen Fiddlehead Ferns, Unprepared have similar amounts of macro-nutrients per 500 kcal
• Both Microwaved White Mushrooms and Frozen Fiddlehead Ferns offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.