Comparing Nutrients in 100 calories Chinese Broccoli VS Fiddlehead Ferns

Weight per 100 calories

• Chinese Broccoli: 385g
• Fiddlehead Ferns: 294g

Raw Fiddlehead Ferns have 1.3 times more energy per unit of mass than Raw Chinese Broccoli, which is low in comparison to other foods. Chinese Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Chinese Broccoli or Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Chinese Broccoli	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.92g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	NA	32g per day for Men 19-50 years
Omega 3	65% 1.04g	NA	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	4.67% 3.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	NA	38g per day for Men 19-50 years
Protein	8.24% 4.6g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	36.8% 331μg	59% 532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	92% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	100% 400μg	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	126% 114mg	87% 78.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.92mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	286% 343μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	40.4% 404mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	105% 0.94mg	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	28.4% 2.27mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	65.2% 1.5mg	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	23.6% 165mg	42.4% 297mg	700mg per day for Men 19-50 years
Potassium	31% 1054mg	32% 1088mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.2% 2.94mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.58mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	9.62% 356g	7.05% 261g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Chinese Broccoli vs Fiddlehead Ferns:

• Raw Chinese Broccoli has 6.5 times more Vitamin B1 and 1.5 times more Vitamin C than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 1.6 times more Vitamin A and 8.3 times more Vitamin B3 than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Fiddlehead Ferns have similar amounts of Vitamin B2 per 100 kcal.
• Both Raw Chinese Broccoli as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Chinese Broccoli vs Fiddlehead Ferns:

• Raw Chinese Broccoli has 4.3 times more Calcium, 9.2 times more Sodium and 1.4 times more Water than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 3.8 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.8 times more Phosphorus and 1.5 times more Zinc than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Fiddlehead Ferns have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Chinese Broccoli has 2.5 times more Fat than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 2.9 times more Protein than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Fiddlehead Ferns have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Chinese Broccoli as well as Raw Fiddlehead Ferns have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.