Comparing Nutrients in 1 pound Frozen Fiddlehead Ferns VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Frozen Fiddlehead Ferns	Sunflower Seeds	Recommended Dietary Allowance
Energy	5.3% 154kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	NA	63% 20.2g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	NA	103% 39g	38g per day for Men 19-50 years
Protein	35% 19.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	84.7% 762μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Fiddlehead Ferns	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 109mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	11% 403g	0.58% 21.5g	3700g per day for Men 19-50 years

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

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

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

• Frozen Fiddlehead Ferns, Unprepared have 18.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels contain 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 Frozen Fiddlehead Ferns, Unprepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.