Comparing Nutrients in 7 ounces Frozen Fiddlehead Ferns VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Fiddlehead Ferns	40%	7%	53%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Frozen Fiddlehead Ferns	Maitake Mushrooms	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	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	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.76% 11.4g	10.6% 14g	130g per day for Men 19-50 years
Sugars	NA	5.67% 4.1g	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	% 3.45g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	14% 5.36g	38g per day for Men 19-50 years
Protein	15.3% 8.55g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	37% 333μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.47mg	81.7% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	216% 64.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	10.4% 41.7μg	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	39.2% 35.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	371% 2229IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	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	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	55.6% 0.5mg	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	18% 1.45mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	5.1% 0.12mg	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	16.4% 115mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Fiddlehead Ferns VS Maitake Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Fiddlehead Ferns versus 7 oz of Maitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Fiddlehead Ferns vs Maitake Mushrooms:

• 7 ounces of Frozen Fiddlehead Ferns have more Vitamin A and more Vitamin C than Maitake Mushrooms.
• While 7 oz of Raw Maitake Mushrooms contain 10.4 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3 and more Vitamin D than Frozen Fiddlehead Ferns, Unprepared.
• 7 ounces of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1 and Vitamin D
• 7 ounces of Maitake Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Fiddlehead Ferns, Unprepared as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Fiddlehead Ferns vs Maitake Mushrooms:

• 7 ounces of Frozen Fiddlehead Ferns have 24 times more Calcium, 2.4 times more Iron, 1.9 times more Magnesium and 15.9 times more Manganese than Maitake Mushrooms.
• While 7 oz of Raw Maitake Mushrooms contain 1.3 times more Phosphorus and 1.6 times more Potassium than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns and Maitake Mushrooms contain similar levels of Copper, Zinc and Water per seven ounces.
• 7 ounces of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Fiddlehead Ferns have 2.2 times more Protein than Maitake Mushrooms.
• Both Frozen Fiddlehead Ferns and Maitake Mushrooms offer comparable quantities of Carbohydrate per seven ounces.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Raw Maitake Mushrooms provide inadequate amounts of Energy in seven ounces.