Comparing Nutrients in 1 pound Frozen Fiddlehead Ferns VS Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Frozen Fiddlehead Ferns	40%	7%	53%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Frozen Fiddlehead Ferns	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	5.3% 154kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.87% 1.8g	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	20% 26g	19.3% 25g	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	35% 19.5g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	84.7% 762μg	91% 821μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	141% 22.6mg	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	89.7% 80.7mg	134% 121mg	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

	Frozen Fiddlehead Ferns	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	11% 109mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	161% 1.45mg	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	41.4% 3.3mg	74.3% 5.94mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	101% 2.3mg	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	37.6% 263mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	49.4% 1678mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11% 403g	11% 402g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Fiddlehead Ferns VS Fiddlehead Ferns per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Fiddlehead Ferns versus 1 lb of Fiddlehead Ferns to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Raw Fiddlehead Ferns contains 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 Frozen Fiddlehead Ferns and Fiddlehead Ferns provide similar amounts of Vitamin A per one pound.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Fiddlehead Ferns has 1.8 times more Manganese than Fiddlehead Ferns.
• While 1 lb of Raw Fiddlehead Ferns contains 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.
• Both Frozen Fiddlehead Ferns and Fiddlehead Ferns contain similar levels of Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• Both Frozen Fiddlehead Ferns, Unprepared and Raw Fiddlehead Ferns have similar amounts of macro-nutrients per 1 lb
• Both Frozen Fiddlehead Ferns and Fiddlehead Ferns offer comparable quantities of Carbohydrate and Protein per one pound.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Raw Fiddlehead Ferns provide inadequate amounts of Energy in one pound.