Comparing Nutrients in 100 calories Fiddlehead Ferns VS Frozen Fiddlehead Ferns

Weight per 100 calories

• Fiddlehead Ferns: 294g
• Frozen Fiddlehead Ferns: 294g

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

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

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Fiddlehead Ferns	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	24% 13.4g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	59% 532μg	55% 494μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.6mg	60% 9.6mg	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	NA	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	NA	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	87% 78.2mg	58% 52.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fiddlehead Ferns	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	9.4% 94mg	7.06% 70.6mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	72% 0.65mg	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	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	120% 2.76mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	32% 1088mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 2.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.05% 261g	7.07% 262g	3700g per day for Men 19-50 years

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

• Raw Fiddlehead Ferns have 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.5 times more Vitamin C than Frozen Fiddlehead Ferns, Unprepared.
• Both Raw Fiddlehead Ferns and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Vitamin A per 100 kcal.
• Both Raw Fiddlehead Ferns as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Fiddlehead Ferns vs Frozen Fiddlehead Ferns:

• Raw Fiddlehead Ferns have 1.3 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus and 2.9 times more Potassium than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 1.8 times more Manganese than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Raw Fiddlehead Ferns and Frozen Fiddlehead Ferns, Unprepared have similar amounts of macro-nutrients per 100 kcal
• Both Raw Fiddlehead Ferns and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 kcal.
• Both Raw Fiddlehead Ferns as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.