Comparing Nutrients in 100 calories Fiddlehead Ferns VS Boiled Breadfruit Seeds

Weight per 100 calories

• Fiddlehead Ferns: 294g
• Boiled Breadfruit Seeds: 59.5g

Boiled Breadfruit Seeds have 4.9 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.

Which food has more nutrients per 100 calories - Fiddlehead Ferns or Boiled Breadfruit Seeds?

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Boiled Breadfruit Seeds	12%	12%	76%

Macro Nutrients

	Fiddlehead Ferns	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	NA	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	3.3% 0.56g	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	14.7% 19g	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	7.5% 2.86g	38g per day for Men 19-50 years
Protein	24% 13.4g	5.63% 3.15g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	59% 532μg	0.79% 7.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.6mg	19.7% 3.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13.6% 0.18mg	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	7.3% 29μg	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	4.03% 3.63mg	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	Boiled Breadfruit Seeds	Recommended Dietary Allowance
Calcium	9.4% 94mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	70.7% 0.64mg	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	4.46% 0.36mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	3.4% 0.079mg	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	10.5% 74mg	700mg per day for Men 19-50 years
Potassium	32% 1088mg	15.3% 521mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 2.94mg	0.91% 13.7mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	4.5% 0.49mg	11mg per day for Men 19-50 years
Water	7.05% 261g	0.95% 35.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Fiddlehead Ferns vs Boiled Breadfruit Seeds:

• Raw Fiddlehead Ferns have 74.5 times more Vitamin A, 6.1 times more Vitamin B2, 4.6 times more Vitamin B3 and 21.5 times more Vitamin C than Boiled Breadfruit Seeds.
• While Boiled Breadfruit Seeds contain 2.9 times more Vitamin B1 than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns as well as Boiled Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Fiddlehead Ferns vs Boiled Breadfruit Seeds:

• Raw Fiddlehead Ferns have 2.6 times more Calcium, 1.5 times more Copper, 10.8 times more Iron, 3.4 times more Magnesium, 19.1 times more Manganese, 4 times more Phosphorus, 2.1 times more Potassium, 4.9 times more Zinc and 7.4 times more Water than Boiled Breadfruit Seeds.

Comparison of macro-nutrients per 100 calories:

• Raw Fiddlehead Ferns have 4.2 times more Protein than Boiled Breadfruit Seeds.
• Both Raw Fiddlehead Ferns and Boiled Breadfruit Seeds have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Raw Fiddlehead Ferns as well as Boiled Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.