Comparing Nutrients in 100 grams Maitake Mushrooms VS Frozen Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Maitake Mushrooms	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	1.07% 31kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	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	0.53% 0.09g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.36% 6.97g	4.4% 5.74g	130g per day for Men 19-50 years
Sugars	2.86% 2.07g	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	% 1.74g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	NA	38g per day for Men 19-50 years
Protein	3.46% 1.94g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.7% 168μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	1.17% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.6mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	109% 32.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.25% 21μg	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	19.8% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	187% 1123IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.067% 0.01mg	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

	Maitake Mushrooms	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	0.1% 1mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	24.4% 0.22mg	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	3.75% 0.3mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	41% 0.94mg	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	10.6% 74mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	6.45% 0.71mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.4% 89g	3700g per day for Men 19-50 years

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

• Raw Maitake Mushrooms have 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.
• While Frozen Fiddlehead Ferns, Unprepared contain more Vitamin A and more Vitamin C than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 in 100 g.

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

• Raw Maitake Mushrooms have 1.3 times more Phosphorus and 1.6 times more Potassium than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 24 times more Calcium, 2.4 times more Iron, 1.9 times more Magnesium and 15.9 times more Manganese than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Copper, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Maitake Mushrooms have 1.2 times more Carbohydrate than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 2.2 times more Protein than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Energy per 100 g.
• Both Raw Maitake Mushrooms as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.