Comparing Nutrients in 5 ounces Fiddlehead Ferns VS Microwaved White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Microwaved White Mushrooms	36%	9%	55%

Macro Nutrients

	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	0.58% 0.57g	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	6.04% 7.85g	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	11.5% 6.45g	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Microwaved White 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	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	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	42% 37.7mg	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

	Fiddlehead Ferns	Microwaved White Mushrooms	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	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	23.2% 1.86mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	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	20.5% 143mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	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	0.094% 1.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	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: Fiddlehead Ferns VS Microwaved White Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Fiddlehead Ferns vs Microwaved White Mushrooms:

• 5 ounces of Fiddlehead Ferns have more Vitamin A and more Vitamin C than Microwaved White Mushrooms.
• While 5 oz of Microwaved White Mushrooms contain 3 times more Vitamin B1 and 2.1 times more Vitamin B2 than Raw Fiddlehead Ferns.
• Both Fiddlehead Ferns and Microwaved White Mushrooms provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Fiddlehead Ferns have insufficient amounts of Vitamin B1
• 5 ounces of Microwaved White Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Fiddlehead Ferns as well as Microwaved White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Fiddlehead Ferns have 5.3 times more Calcium, 4 times more Iron, 2.4 times more Magnesium and 8 times more Manganese than Microwaved White Mushrooms.
• While 5 oz of Microwaved White Mushrooms contain 1.3 times more Phosphorus and 1.3 times more Potassium than Raw Fiddlehead Ferns.
• Both Fiddlehead Ferns and Microwaved White Mushrooms contain similar levels of Copper, 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 Raw Fiddlehead Ferns and Microwaved White Mushrooms have similar amounts of macro-nutrients per 5 oz
• Both Fiddlehead Ferns and Microwaved White Mushrooms offer comparable quantities of Carbohydrate and Protein per five ounces.
• Both Raw Fiddlehead Ferns as well as Microwaved White Mushrooms provide inadequate amounts of Energy in five ounces.