Comparing Nutrients in 1 pound Chinese Broccoli VS Frozen Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Chinese Broccoli	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	4.07% 118kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.45g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	NA	32g per day for Men 19-50 years
Omega 3	77% 1.23g	NA	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	20% 26g	130g per day for Men 19-50 years
Sugars	5.5% 4g	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	31% 11.8g	NA	38g per day for Men 19-50 years
Protein	9.7% 5.44g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	84.7% 762μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	92% 14.8mg	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	26% 0.34mg	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	118% 472μg	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	149% 134mg	89.7% 80.7mg	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	15% 2.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	337% 404μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	47.6% 476mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	111% 1mg	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	33.5% 2.68mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	NA	185% 4.26mg	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	28% 195mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 403g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Chinese Broccoli vs Frozen Fiddlehead Ferns:

• Raw Chinese Broccoli has 7.1 times more Vitamin B1 and 1.7 times more Vitamin C than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 2 times more Vitamin A and 7.1 times more Vitamin B3 than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Chinese Broccoli as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Chinese Broccoli vs Frozen Fiddlehead Ferns:

• Raw Chinese Broccoli has 4.4 times more Calcium and 2.1 times more Potassium than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 3.4 times more Copper, 1.3 times more Phosphorus and 1.7 times more Zinc than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Iron, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Fiddlehead Ferns, Unprepared contain 1.3 times more Energy and 3.6 times more Protein than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Carbohydrate per 1 lb.
• Both Raw Chinese Broccoli as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.