Comparing Nutrients in 100 calories Fiddlehead Ferns VS Cassava

Weight per 100 calories

• Fiddlehead Ferns: 294g
• Cassava: 62.5g

Raw Cassava has 4.7 times more energy per unit of mass than Raw Fiddlehead Ferns, which is above average in comparison to other foods. Fiddlehead Ferns having low energy density.

Discover which food has more nutrients per 100 calories - Fiddlehead Ferns or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Cassava	3%	2%	95%

Macro Nutrients

	Fiddlehead Ferns	Cassava	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	NA	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	NA	1.47% 1.06g	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	NA	2.96% 1.13g	38g per day for Men 19-50 years
Protein	24% 13.4g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Cassava	Recommended Dietary Allowance
Vitamin A	59% 532μg	0.069% 0.63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	4.53% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.6mg	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.34% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.23% 0.055mg	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	NA	4.2% 17μg	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	87% 78.2mg	14.3% 13mg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fiddlehead Ferns	Cassava	Recommended Dietary Allowance
Calcium	9.4% 94mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	6.94% 0.063mg	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	48% 3.85mg	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	3.13% 13mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	10.4% 0.24mg	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	42.4% 297mg	2.4% 17mg	700mg per day for Men 19-50 years
Potassium	32% 1088mg	5% 169mg	3400mg per day for Men 19-50 years
Selenium	NA	0.8% 0.44μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.94mg	0.58% 8.75mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	7.05% 261g	1% 37.3g	3700g per day for Men 19-50 years

Fiddlehead Ferns VS Cassava Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Fiddlehead Ferns or Cassava?

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

• 100 calories of Fiddlehead Ferns have 851.8 times more Vitamin A, 20.6 times more Vitamin B2, 27.4 times more Vitamin B3 and 6.1 times more Vitamin C than Cassava.
• Both Fiddlehead Ferns and Cassava provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Cassava have insufficient amounts of Vitamin A
• Both Raw Fiddlehead Ferns as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Fiddlehead Ferns vs Cassava:

• 100 calories of Fiddlehead Ferns have 9.4 times more Calcium, 15.1 times more Copper, 22.8 times more Iron, 7.6 times more Magnesium, 6.3 times more Manganese, 17.6 times more Phosphorus, 6.4 times more Potassium, 11.5 times more Zinc and 7 times more Water than Cassava.
• 100 calories of Cassava lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Fiddlehead Ferns have 15.7 times more Protein than Cassava.
• While 100 kcal of Raw Cassava contain 1.5 times more Carbohydrate than Raw Fiddlehead Ferns.
• Both Fiddlehead Ferns and Cassava offer comparable quantities of Energy per 100 calories.
• 100 calories of Cassava provide inadequate amounts of Protein