Comparing Nutrients in 100 grams UV Exposed Portabella Mushrooms VS Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	0.76% 22kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	NA	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	2.98% 3.87g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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	0.68% 0.49g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.42% 1.3g	NA	38g per day for Men 19-50 years
Protein	3.77% 2.1g	8.13% 4.55g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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% 28μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.1% 0.05μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	29.6% 26.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	189% 1135IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	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

	UV Exposed Portabella Mushrooms	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	0.3% 3mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	35.6% 0.32mg	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	3.88% 0.31mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	22% 0.51mg	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	15.4% 108mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.4% 88.7g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed Portabella Mushrooms VS Fiddlehead Ferns per 100 g

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

Lets compare vitamin content per 100 grams of UV Exposed Portabella Mushrooms vs Fiddlehead Ferns:

• 100 grams of UV Exposed Portabella Mushrooms have 3 times more Vitamin B1, more Vitamin B12 and more Vitamin D than Fiddlehead Ferns.
• While 100 g of Raw Fiddlehead Ferns contain more Vitamin A, 1.6 times more Vitamin B2 and more Vitamin C than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Fiddlehead Ferns provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of UV Exposed Portabella Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Fiddlehead Ferns have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D

Comparing minerals per 100 grams for UV Exposed Portabella Mushrooms vs Fiddlehead Ferns:

• 100 g of Raw Fiddlehead Ferns contain 10.7 times more Calcium, 4.2 times more Iron, 3.4 times more Magnesium, 7.4 times more Manganese and 1.6 times more Zinc than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Fiddlehead Ferns contain similar levels of Copper, Phosphorus, Potassium and Water per 100 grams.
• 100 grams of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Fiddlehead Ferns contain 1.4 times more Carbohydrate and 2.2 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV as well as Raw Fiddlehead Ferns provide inadequate amounts of Energy in 100 grams.