Comparing Nutrients in 100 grams 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	1.2% 35kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.36% 0.35g	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	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.65% 6.04g	4.4% 5.74g	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	6.58% 2.5g	NA	38g per day for Men 19-50 years
Protein	7% 3.9g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Microwaved White 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	5% 0.06mg	1.17% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.2% 1.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.77% 0.049mg	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	4% 16μg	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	1.83% 11IU	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	0.6% 6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	4.13% 0.33mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	2.8% 0.064mg	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	18% 127mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.64% 0.73mg	6.45% 0.71mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	2.4% 89g	3700g per day for Men 19-50 years

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

• Microwaved White Mushrooms have 4.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 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 Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 in 100 g.

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

• Microwaved White Mushrooms have 1.7 times more Copper, 2.2 times more Phosphorus, 3.8 times more Potassium and more Sodium than Frozen Fiddlehead Ferns, Unprepared.
• While 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, Unprepared have similar amounts of Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Microwaved White Mushrooms and Frozen Fiddlehead Ferns, Unprepared have similar amounts of macro-nutrients per 100 g
• Both Microwaved White Mushrooms and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Microwaved White Mushrooms as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.