Comparing Nutrients in 1 kilogram 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	8.97% 260kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	NA	32g per day for Men 19-50 years
Omega 3	169% 2.7g	NA	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.7g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	12% 8.8g	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	68.4% 26g	NA	38g per day for Men 19-50 years
Protein	21.4% 12g	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	96% 860μg	201% 1810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	311% 49.8mg	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	57% 0.74mg	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	260% 1040μg	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	329% 296mg	296% 266mg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	743% 891μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	105% 1050mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	356% 3.2mg	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	73.8% 5.9mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	NA	222% 5.1mg	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	61.4% 430mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	109% 3700mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	25% 926g	24% 887g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Chinese Broccoli as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Chinese Broccoli as well as Raw Fiddlehead Ferns have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.