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Comparing Nutrients in 300 calories Microwaved White MushroomsVS Fiddlehead Ferns

Weight per 300 calories

Microwaved White Mushrooms
857g
Fiddlehead Ferns
882g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Microwaved White Mushrooms or Fiddlehead Ferns?

Macros Ratio

Protein Fat Carbs

Microwaved White Mushrooms
36%
9%
55%
Fiddlehead Ferns
41%
8%
51%
300 kcal ▼

Macro Nutrients

Microwaved White Mushroomsvs Fiddlehead Ferns
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.06%3.94g
Fat
3.64%3.53g
3.94 gvs3.53 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.6%0.51g
Saturated Fat
NA
0.51 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
NA
0 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14%2.4g
Omega 6
NA
2.4 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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40%51.8g
Carbohydrate
37.6%49g
51.8 gvs49 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0%0g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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56.4%21.4g
Fiber
NA
21.4 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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60%33.5g
Protein
71.7%40g
33.5 gvs40 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Microwaved White Mushroomsvs Fiddlehead Ferns
0%0μg
Vitamin A
177%1597μg
RAE, retinol activity equivalents
0 μgvs1597 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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43%0.51mg
Vitamin B1
14.7%0.18mg
Thiamine
0.51 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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284%3.7mg
Vitamin B2
143%1.85mg
Riboflavin
3.7 mgvs1.85 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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287%46mg
Vitamin B3
275%44mg
Niacin, nicotinic acid, niacinamide
46 mgvs44 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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336%17mg
Vitamin B5
NA
Pantothenic acid
17 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32.3%0.42mg
Vitamin B6
NA
Pyridoxine
0.42 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34.3%137μg
Vitamin B9
NA
Folates and Folic Acid
137 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
261%235mg
Ascorbic acid
0 mgvs235 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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15.7%94IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
94 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg
Vitamin E
NA
Tocopherols and Tocotrienols
0 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Microwaved White Mushroomsvs Fiddlehead Ferns
5.14%51.4mg
Calcium
28.2%282mg
51.4 mgvs282 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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352%3.17mg
Copper
314%2.82mg
3.17 mgvs2.82 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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35.4%2.83mg
Iron
144%11.6mg
2.83 mgvs11.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.6%120mg
Magnesium
71.4%300mg
120 mgvs300 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24%0.55mg
Manganese
196%4.5mg
0.55 mgvs4.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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156%1089mg
Phosphorus
127%891mg
1089 mgvs891 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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123%4183mg
Potassium
96%3265mg
4183 mgvs3265 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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281%154μg
Selenium
NA
154 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.7%146mg
Sodium
0.59%8.82mg
146 mgvs8.82 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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57%6.26mg
Zinc
66.6%7.32mg
6.26 mgvs7.32 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.5%759g
Water
21%782g
759 gvs782 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Microwaved White Mushrooms vs Fiddlehead Ferns:
Comparing minerals per 300 calories for Microwaved White Mushrooms vs Fiddlehead Ferns:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Microwaved White MushroomsVS Maitake MushroomsFiddlehead FernsVS Maitake MushroomsMicrowaved White MushroomsVS Frozen Fiddlehead FernsFiddlehead FernsVS Frozen Fiddlehead Ferns
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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