Comparing Nutrients in 5 ounces Maitake Mushrooms VS 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	1.5% 44kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	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	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.88g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	4.05% 2.93g	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	% 2.47g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	NA	38g per day for Men 19-50 years
Protein	4.9% 2.75g	11.5% 6.45g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.5% 257μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.3% 9.33mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.65% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	154% 46.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	42% 37.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	265% 1592IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	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	0.14% 1.4mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	50.4% 0.45mg	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	5.3% 0.43mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	31.4% 0.72mg	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	15% 105mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Maitake Mushrooms vs Fiddlehead Ferns:

• Raw Maitake Mushrooms have 7.3 times more Vitamin B1, 1.3 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 and Raw Fiddlehead Ferns have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Maitake Mushrooms as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Maitake Mushrooms vs Fiddlehead Ferns:

• Raw Fiddlehead Ferns contain 32 times more Calcium, 1.3 times more Copper, 4.4 times more Iron, 3.4 times more Magnesium, 8.6 times more Manganese, 1.4 times more Phosphorus and 1.8 times more Potassium than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Fiddlehead Ferns have similar amounts of Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Maitake Mushrooms have 1.3 times more Carbohydrate than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 2.3 times more Protein than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Raw Fiddlehead Ferns have similar amounts of Energy per 5 oz.
• Both Raw Maitake Mushrooms as well as Raw Fiddlehead Ferns have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.