Comparing Nutrients in 14 ounces Chinese Broccoli VS 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	3.56% 103kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	NA	32g per day for Men 19-50 years
Omega 3	67.2% 1.08g	NA	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	17% 22g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	27% 10.3g	NA	38g per day for Men 19-50 years
Protein	8.5% 4.76g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	38% 341μg	80% 718μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	124% 19.8mg	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	22.6% 0.29mg	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	103% 413μg	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	131% 117mg	117% 106mg	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	13.2% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	295% 354μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	41.7% 417mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	141% 1.27mg	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	29.3% 2.34mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	NA	88% 2.02mg	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	24.4% 171mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	43% 1469mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chinese Broccoli vs Fiddlehead Ferns:

• Raw Chinese Broccoli has 5 times more Vitamin B1 than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 2.1 times more Vitamin A, 1.4 times more Vitamin B2 and 10.8 times more Vitamin B3 than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Fiddlehead Ferns have similar amounts of Vitamin C per 14 oz.
• Both Raw Chinese Broccoli as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chinese Broccoli vs Fiddlehead Ferns:

• Raw Chinese Broccoli has 3.3 times more Calcium than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 5 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 1.4 times more Potassium and 2 times more Zinc than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Fiddlehead Ferns have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Fiddlehead Ferns contain 1.3 times more Energy and 3.8 times more Protein than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Fiddlehead Ferns have similar amounts of Carbohydrate per 14 oz.
• Both Raw Chinese Broccoli as well as Raw Fiddlehead Ferns have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.