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Comparing Nutrients in 1 kilogram Chinese BroccoliVS Fiddlehead Ferns

Macros Ratio

Protein Fat Carbs

Chinese Broccoli
16%
23%
61%
Fiddlehead Ferns
41%
8%
51%
1 kg ▼

Macro Nutrients

8.97%260kcal
Energy
11.7%340kcal
260 kcalvs340 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.84%7.6g
Fat
4.12%4g
7.6 gvs4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.63%1.16g
Saturated Fat
NA
1.16 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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169%2.7g
Omega 3
NA
2.7 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.7%0.8g
Omega 6
NA
0.8 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36%46.7g
Carbohydrate
42.6%55.4g
46.7 gvs55.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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12%8.8g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.8 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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68.4%26g
Fiber
NA
26 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21.4%12g
Protein
81.3%45.5g
12 gvs45.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

96%860μg
Vitamin A
201%1810μg
RAE, retinol activity equivalents
860 μgvs1810 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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83.3%1mg
Vitamin B1
16.7%0.2mg
Thiamine
1 mgvs0.2 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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118%1.53mg
Vitamin B2
162%2.1mg
Riboflavin
1.53 mgvs2.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28.7%4.6mg
Vitamin B3
311%49.8mg
Niacin, nicotinic acid, niacinamide
4.6 mgvs49.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
NA
Pantothenic acid
NA mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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57%0.74mg
Vitamin B6
NA
Pyridoxine
0.74 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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260%1040μg
Vitamin B9
NA
Folates and Folic Acid
1040 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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329%296mg
Vitamin C
296%266mg
Ascorbic acid
296 mgvs266 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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33.3%5mg
Vitamin E
NA
Tocopherols and Tocotrienols
5 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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743%891μg
Vitamin K
NA
Phytomenadione or phylloquinone
891 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

105%1050mg
Calcium
32%320mg
1050 mgvs320 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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71%0.64mg
Copper
356%3.2mg
0.64 mgvs3.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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73.8%5.9mg
Iron
164%13mg
5.9 mgvs13 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45.2%190mg
Magnesium
81%340mg
190 mgvs340 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
222%5.1mg
NA mgvs5.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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61.4%430mg
Phosphorus
144%1010mg
430 mgvs1010 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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80.6%2740mg
Potassium
109%3700mg
2740 mgvs3700 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25.5%14μg
Selenium
NA
14 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.67%70mg
Sodium
0.67%10mg
70 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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37.3%4.1mg
Zinc
75.5%8.3mg
4.1 mgvs8.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25%926g
Water
24%887g
926 gvs887 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Chinese Broccoli vs Fiddlehead Ferns:
Comparing minerals per 1 kilogram for Chinese Broccoli vs Fiddlehead Ferns:
Comparison of macro-nutrients per 1 kilogram:



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