Comparing Nutrients in 7 ounces Frozen Fiddlehead Ferns VS UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Frozen Fiddlehead Ferns	40%	7%	53%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Frozen Fiddlehead Ferns	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	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	8.76% 11.4g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	NA	6.84% 4.96g	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	1.34% 0.97g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	6.8% 2.58g	38g per day for Men 19-50 years
Protein	15.3% 8.55g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	UV Exposed Portabella 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	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.47mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22.6% 0.29mg	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	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	375% 2252IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	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	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	63% 0.57mg	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	7.7% 0.62mg	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	5.95% 0.14mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.98% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Fiddlehead Ferns vs UV Exposed Portabella Mushrooms:

• Frozen Fiddlehead Ferns, Unprepared have more Vitamin A and more Vitamin C than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 4.2 times more Vitamin B1, 1.4 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns, Unprepared and Raw Portabella Mushrooms Exposed to UV have similar amounts of Vitamin B2 per 7 oz.

Comparing minerals per 7 ounces for Frozen Fiddlehead Ferns vs UV Exposed Portabella Mushrooms:

• Frozen Fiddlehead Ferns, Unprepared have 8 times more Calcium, 2.4 times more Iron, 1.9 times more Magnesium, 13.6 times more Manganese and 1.3 times more Zinc than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 1.3 times more Copper, 1.9 times more Phosphorus and 2.8 times more Potassium than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns, Unprepared and Raw Portabella Mushrooms Exposed to UV have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Fiddlehead Ferns, Unprepared have 1.5 times more Energy, 1.5 times more Carbohydrate and 2 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.