Comparing Nutrients in 500 calories Frozen Fiddlehead FernsVS UV Exposed Portabella Mushrooms

Weight per 500 calories

Frozen Fiddlehead Ferns

1471g

UV Exposed Portabella Mushrooms

2273g

Frozen Fiddlehead Ferns have 1.5 times more energy per 100g than UV Exposed Portabella Mushrooms. It has low energy density when compared to other foods. Raw Portabella Mushrooms Exposed to UV having very low energy density.

Which food has more nutrients per 500 calories - Frozen Fiddlehead Ferns or UV Exposed Portabella Mushrooms?

Macros Ratio

Protein Fat Carbs

Frozen Fiddlehead Ferns

40%

53%

UV Exposed Portabella Mushrooms

31%

12%

57%

500 kcal ▼

Macro Nutrients

Frozen Fiddlehead Fernsvs UV Exposed Portabella Mushrooms

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.3%5.15g

Fat

8.2%7.95g

5.15 gvs7.95 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

4.26%1.36g

NA gvs1.36 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

NA gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

NA 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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65%84.4g

Carbohydrate

67.7%88g

84.4 gvs88 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

78.4%57g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs57 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

15.4%11g

≤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]

NA gvs11 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%45.7g

NA gvs45.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

77.8%29.5g

NA gvs29.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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113%63.4g

Protein

85.6%48g

63.4 gvs48 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Fiddlehead Fernsvs UV Exposed Portabella Mushrooms

275%2471μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2471 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.21mg

Vitamin B1

112%1.34mg

Thiamine

0.21 mgvs1.34 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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147%1.9mg

Vitamin B2

227%2.95mg

Riboflavin

1.9 mgvs2.95 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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300%48mg

Vitamin B3

638%102mg

Niacin, nicotinic acid, niacinamide

48 mgvs102 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

518%26mg

Pantothenic acid

NA mgvs26 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

259%3.36mg

Pyridoxine

NA mgvs3.36 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

159%636μg

Folates and Folic Acid

NA μgvs636 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

47.3%1.14μg

Cobalamin

0 μgvs1.14 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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291%262mg

Vitamin C

0%0mg

Ascorbic acid

262 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

4299%25795IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs25795 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

3.03%0.45mg

Tocopherols and Tocotrienols

NA mgvs0.45 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Fiddlehead Fernsvs UV Exposed Portabella Mushrooms

35.3%353mg

Calcium

6.8%68mg

353 mgvs68 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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359%3.24mg

Copper

722%6.5mg

3.24 mgvs6.5 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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134%10.7mg

Iron

88%7.05mg

10.7 mgvs7.05 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.5%279mg

Magnesium

54%227mg

279 mgvs227 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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601%14mg

Manganese

68%1.57mg

14 mgvs1.57 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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122%853mg

Phosphorus

351%2455mg

853 mgvs2455 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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55.8%1897mg

Potassium

243%8273mg

1897 mgvs8273 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

769%423μg

NA μgvs423 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

13.6%205mg

0 mgvs205 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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95%10.4mg

Zinc

110%12mg

10.4 mgvs12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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35.3%1308g

Water

57%2110g

1308 gvs2110 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories 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 6.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Frozen Fiddlehead Ferns, Unprepared.

Comparing minerals per 500 calories for Frozen Fiddlehead Ferns vs UV Exposed Portabella Mushrooms:

Frozen Fiddlehead Ferns, Unprepared have 5.2 times more Calcium, 1.5 times more Iron, 1.2 times more Magnesium and 8.8 times more Manganese than Raw Portabella Mushrooms Exposed to UV.
While Raw Portabella Mushrooms Exposed to UV contain 2 times more Copper, 2.9 times more Phosphorus, 4.4 times more Potassium, more Sodium and 1.6 times more Water than Frozen Fiddlehead Ferns, Unprepared.
Both Frozen Fiddlehead Ferns, Unprepared and Raw Portabella Mushrooms Exposed to UV have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Fiddlehead Ferns, Unprepared have 1.3 times more Protein than Raw Portabella Mushrooms Exposed to UV.
While Raw Portabella Mushrooms Exposed to UV contain 1.5 times more Fat than Frozen Fiddlehead Ferns, Unprepared.
Both Frozen Fiddlehead Ferns, Unprepared and Raw Portabella Mushrooms Exposed to UV have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Frozen Fiddlehead Ferns, Unprepared as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Fiddlehead FernsVS Breadfruit SeedsUV Exposed Portabella MushroomsVS Breadfruit Seeds

Compare Foods

Comparing Nutrients in 500 calories Frozen Fiddlehead FernsVS UV Exposed Portabella Mushrooms

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Fiddlehead Ferns or UV Exposed Portabella Mushrooms?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: