Comparing Nutrients in 100 grams 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	1.17% 34kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	NA	0.094% 0.03g	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	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.74g	5.36% 6.97g	130g per day for Men 19-50 years
Sugars	NA	2.86% 2.07g	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	% 1.74g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	7.1% 2.7g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	3.46% 1.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	18.7% 168μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.17% 0.014mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.26mg	41% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	109% 32.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	5.25% 21μg	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	19.8% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	187% 1123IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.067% 0.01mg	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	2.4% 24mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	28% 0.25mg	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	9.13% 0.73mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	2.57% 0.059mg	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	8.3% 58mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	NA	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Fiddlehead Ferns VS Maitake Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Fiddlehead Ferns versus 100 g of Maitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Fiddlehead Ferns vs Maitake Mushrooms:

• 100 grams of Frozen Fiddlehead Ferns have more Vitamin A and more Vitamin C than Maitake Mushrooms.
• While 100 g 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.
• 100 grams of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1 and Vitamin D
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Frozen Fiddlehead Ferns vs Maitake Mushrooms:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 grams.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Raw Maitake Mushrooms provide inadequate amounts of Energy in 100 grams.