Comparing Nutrients in 5 ounces Frozen Fiddlehead Ferns VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Fiddlehead Ferns	40%	7%	53%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	Frozen Fiddlehead Ferns	Microwaved White Mushrooms	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.26% 8.14g	6.6% 8.56g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	9.33% 3.54g	38g per day for Men 19-50 years
Protein	11% 6.1g	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Microwaved White Mushrooms	Recommended Dietary Allowance
Vitamin A	26.5% 238μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	47.4% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.34% 0.069mg	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	NA	5.67% 22.7μg	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	28% 25.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.6% 15.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Fiddlehead Ferns	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	58.3% 0.52mg	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	13% 1.03mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	3.94% 0.091mg	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	11.7% 82.2mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	5.38% 183mg	20.3% 692mg	3400mg per day for Men 19-50 years
Selenium	NA	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Fiddlehead Ferns VS Microwaved White Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Fiddlehead Ferns versus 5 oz of Microwaved White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Fiddlehead Ferns vs Microwaved White Mushrooms:

• 5 ounces of Frozen Fiddlehead Ferns have more Vitamin A and more Vitamin C than Microwaved White Mushrooms.
• While 5 oz of Microwaved White Mushrooms contain 4.3 times more Vitamin B1, 3.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Frozen Fiddlehead Ferns, Unprepared.
• 5 ounces of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1
• 5 ounces of Microwaved White Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Fiddlehead Ferns, Unprepared as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Fiddlehead Ferns vs Microwaved White Mushrooms:

• 5 ounces of Frozen Fiddlehead Ferns have 4 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium and 14.7 times more Manganese than Microwaved White Mushrooms.
• While 5 oz of Microwaved White Mushrooms contain 1.7 times more Copper, 2.2 times more Phosphorus and 3.8 times more Potassium than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns and Microwaved White Mushrooms contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• Both Frozen Fiddlehead Ferns, Unprepared and Microwaved White Mushrooms have similar amounts of macro-nutrients per 5 oz
• Both Frozen Fiddlehead Ferns and Microwaved White Mushrooms offer comparable quantities of Carbohydrate and Protein per five ounces.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Microwaved White Mushrooms provide inadequate amounts of Energy in five ounces.