Comparing Nutrients in 5 ounces Fiddlehead Ferns VS UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Fiddlehead Ferns	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.51% 0.5g	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	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	6.04% 7.85g	4.2% 5.5g	130g per day for Men 19-50 years
Sugars	NA	4.9% 3.54g	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	0.96% 0.69g	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	% 2.85g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	4.85% 1.84g	38g per day for Men 19-50 years
Protein	11.5% 6.45g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	28.5% 257μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	16% 0.21mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42% 37.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	268% 1609IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.19% 0.028mg	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

	Fiddlehead Ferns	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	45% 0.41mg	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	23.2% 1.86mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	4.25% 0.098mg	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	20.5% 143mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	NA	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Fiddlehead Ferns vs UV Exposed Portabella Mushrooms:

• Raw Fiddlehead Ferns have more Vitamin A, 1.6 times more Vitamin B2 and more Vitamin C than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 3 times more Vitamin B1, more Vitamin B12 and more Vitamin D than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns and Raw Portabella Mushrooms Exposed to UV have similar amounts of Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Fiddlehead Ferns vs UV Exposed Portabella Mushrooms:

• Raw Fiddlehead Ferns have 10.7 times more Calcium, 4.2 times more Iron, 3.4 times more Magnesium, 7.4 times more Manganese and 1.6 times more Zinc than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Fiddlehead Ferns and Raw Portabella Mushrooms Exposed to UV have similar amounts of Copper, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Fiddlehead Ferns have 1.5 times more Energy, 1.4 times more Carbohydrate and 2.2 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Fiddlehead Ferns as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.