Comparing Nutrients in 1 kilogram Sunflower Seeds VS Frozen Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Sunflower Seeds	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	201% 5840kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	NA	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	NA	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	44% 57.4g	130g per day for Men 19-50 years
Sugars	36% 26g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	NA	38g per day for Men 19-50 years
Protein	371% 208g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	187% 1680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	204% 32.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	198% 178mg	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	2345% 352mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	78% 780mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	244% 2.2mg	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	656% 52.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	409% 9.4mg	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	943% 6600mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Frozen Fiddlehead Ferns:

• Dried Sunflower Seed Kernels have 105.7 times more Vitamin B1, 2.7 times more Vitamin B2 and 2.6 times more Vitamin B3 than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 56 times more Vitamin A and 12.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Frozen Fiddlehead Ferns:

• Dried Sunflower Seed Kernels have 3.3 times more Calcium, 8.2 times more Copper, 7.2 times more Iron, 17.1 times more Magnesium, 2.1 times more Manganese, 11.4 times more Phosphorus, 5 times more Potassium and 7 times more Zinc than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 18.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 17.2 times more Energy, 147 times more Fat, 3.5 times more Carbohydrate and 4.8 times more Protein than Frozen Fiddlehead Ferns, Unprepared.
• Both Dried Sunflower Seed Kernels as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.