Comparing Nutrients in 100 grams 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	1.17% 34kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.36% 0.35g	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	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	4.4% 5.74g	2.98% 3.87g	130g per day for Men 19-50 years
Sugars	NA	3.45% 2.5g	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	0.68% 0.49g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	3.42% 1.3g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	UV Exposed Portabella 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	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.26mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.4% 0.15mg	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	7% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.1% 0.05μg	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	189% 1135IU	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	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	2.4% 24mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	31.8% 0.29mg	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	3.88% 0.31mg	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	3% 0.069mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.