Comparing Nutrients in 500 calories Broccoli Raab VS Frozen Fiddlehead Ferns

Weight per 500 calories

• Broccoli Raab: 2273g
• Frozen Fiddlehead Ferns: 1471g

Frozen Fiddlehead Ferns, Unprepared have 1.5 times more energy per unit of mass than Raw Broccoli Raab, which is low in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Broccoli Raab or Frozen Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Broccoli Raab	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	5.3% 5.15g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	NA	32g per day for Men 19-50 years
Omega 3	268% 4.3g	NA	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	65% 84.4g	130g per day for Men 19-50 years
Sugars	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	NA	38g per day for Men 19-50 years
Protein	129% 72g	113% 63.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	331% 2977μg	275% 2471μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	300% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	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	472% 1886μg	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	510% 459mg	291% 262mg	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	245% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	245% 2455mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	359% 3.24mg	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	608% 48.6mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	66.5% 279mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	601% 14mg	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	237% 1659mg	122% 853mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	55.8% 1897mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	NA	55μg per day for Men 19-50 years
Sodium	50% 750mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	57% 2103g	35.3% 1308g	3700g per day for Men 19-50 years

Broccoli Raab VS Frozen Fiddlehead Ferns Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Frozen Fiddlehead Ferns?

Lets compare vitamin content per 500 calories of Broccoli Raab vs Frozen Fiddlehead Ferns:

• 500 calories of Broccoli Raab have 1.2 times more Vitamin A, 17.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.8 times more Vitamin C than Frozen Fiddlehead Ferns.
• While 500 kcal of Frozen Fiddlehead Ferns, Unprepared contain 1.7 times more Vitamin B3 than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Frozen Fiddlehead Ferns:

• 500 calories of Broccoli Raab have 7 times more Calcium, 4.5 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus, 2.3 times more Potassium, more Sodium, 1.7 times more Zinc and 1.6 times more Water than Frozen Fiddlehead Ferns.
• While 500 kcal of Frozen Fiddlehead Ferns, Unprepared contain 3.4 times more Copper and 1.5 times more Manganese than Raw Broccoli Raab.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 2.2 times more Fat than Frozen Fiddlehead Ferns.
• While 500 kcal of Frozen Fiddlehead Ferns, Unprepared contain 1.3 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Fiddlehead Ferns offer comparable quantities of Energy and Protein per 500 calories.