Comparing Nutrients in 1 pound Florida Oranges VS Frozen Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Florida Oranges	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	7.2% 209kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	20% 26g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	28.6% 11g	NA	38g per day for Men 19-50 years
Protein	5.67% 3.18g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	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	14% 0.18mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	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

	Florida Oranges	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	19.5% 195mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	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	7.78% 54.4mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 403g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Florida Oranges has 7.1 times more Vitamin B1 and 2.5 times more Vitamin C than Frozen Fiddlehead Ferns.
• While 1 lb of Frozen Fiddlehead Ferns, Unprepared contains 15.3 times more Vitamin A, 3.3 times more Vitamin B2 and 8.2 times more Vitamin B3 than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A
• 1 pound of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Raw Florida Oranges as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Florida Oranges has 1.8 times more Calcium and 1.3 times more Potassium than Frozen Fiddlehead Ferns.
• While 1 lb of Frozen Fiddlehead Ferns, Unprepared contains 5.6 times more Copper, 8.1 times more Iron, 1.9 times more Magnesium, 39.2 times more Manganese, 4.8 times more Phosphorus and 8.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Frozen Fiddlehead Ferns contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 2 times more Carbohydrate than Frozen Fiddlehead Ferns.
• While 1 lb of Frozen Fiddlehead Ferns, Unprepared contains 6.2 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Frozen Fiddlehead Ferns, Unprepared provide inadequate amounts of Energy in one pound.