Comparing Nutrients in 500 calories Broccoli VS Fiddlehead Ferns

Weight per 500 calories

• Broccoli: 1471g
• Fiddlehead Ferns: 1471g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Broccoli or Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Broccoli	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	6.06% 5.9g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	NA	32g per day for Men 19-50 years
Omega 3	58% 0.93g	NA	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	NA	38g per day for Men 19-50 years
Protein	74% 41.5g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	296% 2662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	458% 73.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	435% 391mg	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	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	69% 691mg	47% 471mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	523% 4.7mg	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	134% 10.7mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	326% 7.5mg	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	139% 971mg	212% 1485mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	160% 5441mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	NA	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	0.98% 14.7mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	35.2% 1304g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 3.6 times more Vitamin B1 and 3.4 times more Vitamin C than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 5.8 times more Vitamin A, 1.8 times more Vitamin B2 and 7.8 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Fiddlehead Ferns:

• Raw Broccoli has 1.5 times more Calcium and 33 times more Sodium than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 6.5 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus and 2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Fiddlehead Ferns have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Fiddlehead Ferns contain 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Raw Fiddlehead Ferns have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Raw Fiddlehead Ferns have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.