Comparing Nutrients in 14 ounces Fiddlehead Ferns VS 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	4.65% 135kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.43% 1.4g	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	17% 22g	17.5% 22.8g	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	32.2% 18g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	80% 718μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	81% 13mg	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	117% 106mg	78.5% 70.6mg	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	12.7% 127mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	97% 0.87mg	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	65% 5.2mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	162% 3.73mg	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	57.3% 401mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9.5% 352g	9.54% 353g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces 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 14 oz.
• Both Raw Fiddlehead Ferns as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces 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 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Raw Fiddlehead Ferns and Frozen Fiddlehead Ferns, Unprepared have similar amounts of macro-nutrients per 14 oz
• Both Raw Fiddlehead Ferns and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Raw Fiddlehead Ferns as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.