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Comparing Nutrients in 500 calories Microwaved White MushroomsVS Fiddlehead Ferns

Weight per 500 calories

Microwaved White Mushrooms
1429g
Fiddlehead Ferns
1471g

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

Which food has more nutrients per 500 calories - Microwaved White Mushrooms or Fiddlehead Ferns?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Microwaved White Mushroomsvs Fiddlehead Ferns
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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6.77%6.57g
Fat
6.06%5.9g
6.57 gvs5.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.68%0.86g
Saturated Fat
NA
0.86 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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23.5%4g
Omega 6
NA
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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66.4%86.3g
Carbohydrate
62.7%81.5g
86.3 gvs81.5 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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94%35.7g
Fiber
NA
35.7 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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100%56g
Protein
119%67g
56 gvs67 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
296%2662μg
RAE, retinol activity equivalents
0 μgvs2662 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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71.4%0.86mg
Vitamin B1
24.5%0.29mg
Thiamine
0.86 mgvs0.29 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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474%6.16mg
Vitamin B2
238%3.1mg
Riboflavin
6.16 mgvs3.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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478%76.4mg
Vitamin B3
458%73.2mg
Niacin, nicotinic acid, niacinamide
76.4 mgvs73.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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560%28mg
Vitamin B5
NA
Pantothenic acid
28 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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54%0.7mg
Vitamin B6
NA
Pyridoxine
0.7 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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57%229μg
Vitamin B9
NA
Folates and Folic Acid
229 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
435%391mg
Ascorbic acid
0 mgvs391 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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26%157IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
157 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
8.57%85.7mg
Calcium
47%471mg
85.7 mgvs471 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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587%5.3mg
Copper
523%4.7mg
5.3 mgvs4.7 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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59%4.7mg
Iron
241%19.3mg
4.7 mgvs19.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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47.6%200mg
Magnesium
119%500mg
200 mgvs500 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39.8%0.91mg
Manganese
326%7.5mg
0.91 mgvs7.5 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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259%1814mg
Phosphorus
212%1485mg
1814 mgvs1485 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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205%6971mg
Potassium
160%5441mg
6971 mgvs5441 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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468%257μg
Selenium
NA
257 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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16%243mg
Sodium
0.98%14.7mg
243 mgvs14.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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95%10.4mg
Zinc
111%12.2mg
10.4 mgvs12.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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34%1265g
Water
35.2%1304g
1265 gvs1304 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 Microwaved White Mushrooms vs Fiddlehead Ferns:
Comparing minerals per 500 calories for Microwaved White Mushrooms vs Fiddlehead Ferns:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 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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