Comparing Nutrients in 7 ounces Oyster Mushrooms VS Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Oyster Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	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	1.44% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.3% 12g	8.46% 11g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	NA	38g per day for Men 19-50 years
Protein	11.7% 6.57g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	40% 359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.3% 0.69mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	61.8% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46.6% 14μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	58.7% 52.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.6% 57.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Oyster Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	70.6% 0.64mg	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	33% 2.64mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	44% 1mg	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	34% 238mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.76% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Oyster Mushrooms VS Fiddlehead Ferns per 7 oz

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

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

• 7 ounces of Oyster Mushrooms have 6.3 times more Vitamin B1, 1.7 times more Vitamin B2 and more Vitamin D than Fiddlehead Ferns.
• While 7 oz of Raw Fiddlehead Ferns contain 90.5 times more Vitamin A and more Vitamin C than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Fiddlehead Ferns provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oyster Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Fiddlehead Ferns have insufficient amounts of Vitamin B1 and Vitamin D
• Both Raw Oyster Mushrooms as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oyster Mushrooms vs Fiddlehead Ferns:

• 7 oz of Raw Fiddlehead Ferns contain 10.7 times more Calcium, 1.3 times more Copper, 1.9 times more Magnesium and 4.5 times more Manganese than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Fiddlehead Ferns contain similar levels of Iron, Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Fiddlehead Ferns contain 1.4 times more Protein than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Fiddlehead Ferns offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Oyster Mushrooms as well as Raw Fiddlehead Ferns provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Oyster Mushrooms VS Fiddlehead Ferns

What are the health benefits of Oyster Mushrooms compared to Fiddlehead Ferns?

Oyster mushrooms are a good source of protein, fiber, vitamins, and minerals such as iron and zinc. They also contain antioxidants that can help reduce inflammation and support overall health. Fiddlehead ferns, on the other hand, are rich in antioxidants, vitamins A and C, and omega-3 fatty acids. Both are nutritious options, but oyster mushrooms may have a slight edge in terms of protein content and minerals.

Can I lose weight easier by eating more Oyster Mushrooms or Fiddlehead Ferns?

Both oyster mushrooms and fiddlehead ferns are low in calories and high in fiber, making them great choices for weight loss. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and a balanced diet rather than relying solely on specific foods. Incorporating a variety of nutrient-dense fruits, vegetables, whole grains, and legumes into your diet, along with regular physical activity, is key to successful and sustainable weight loss.

Should I eat more Oyster Mushrooms or more Fiddlehead Ferns to gain more muscles while training consistently?

Both oyster mushrooms and fiddlehead ferns are nutritious options, but if you are looking to gain muscle while training consistently, oyster mushrooms may be the better choice. Oyster mushrooms are a good source of plant-based protein, which is essential for muscle growth and repair. Additionally, they are rich in vitamins, minerals, and antioxidants that can support overall health and performance. Incorporating a variety of plant-based protein sources, including oyster mushrooms, into your diet can help you meet your muscle-building goals.

What is the environmental impact of producing Oyster Mushrooms compared to Fiddlehead Ferns?

Oyster mushrooms have a lower environmental impact compared to fiddlehead ferns. Oyster mushrooms require less water, land, and energy to produce, making them a more sustainable choice. Additionally, oyster mushrooms can be grown indoors in controlled environments, reducing the need for pesticides and herbicides.