Comparing Nutrients in 7 ounces Microwaved White Mushrooms VS Frozen Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Microwaved White Mushrooms	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.37% 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	3.27% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.22% 12g	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	14% 7.76g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	37% 333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.8% 0.86mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	40.4% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.8% 3.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	NA	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	7.94% 31.8μg	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	39.2% 35.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.64% 22IU	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

	Microwaved White Mushrooms	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	48.5% 0.44mg	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	8.2% 0.65mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	5.52% 0.13mg	81% 1.87mg	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	36% 252mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	4.75% 176g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved White Mushrooms VS Frozen Fiddlehead Ferns per 7 oz

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

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

• 7 ounces of Microwaved White Mushrooms have 4.3 times more Vitamin B1, 3.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Frozen Fiddlehead Ferns.
• While 7 oz of Frozen Fiddlehead Ferns, Unprepared contain more Vitamin A and more Vitamin C than Microwaved White Mushrooms.
• 7 ounces of Microwaved White Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Microwaved White Mushrooms as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Microwaved White Mushrooms have 1.7 times more Copper, 2.2 times more Phosphorus and 3.8 times more Potassium than Frozen Fiddlehead Ferns.
• While 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 4 times more Calcium, 2.2 times more Iron, 1.4 times more Magnesium and 14.7 times more Manganese than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Frozen Fiddlehead Ferns contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• Both Microwaved White Mushrooms and Frozen Fiddlehead Ferns, Unprepared have similar amounts of macro-nutrients per 7 oz
• Both Microwaved White Mushrooms and Frozen Fiddlehead Ferns offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Microwaved White Mushrooms as well as Frozen Fiddlehead Ferns, Unprepared provide inadequate amounts of Energy in seven ounces.