Comparing Nutrients in 500 calories Frozen Fiddlehead Ferns VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Frozen Fiddlehead Ferns: 1471g
• Cooked Chopped Frozen Broccoli: 1786g

Frozen Fiddlehead Ferns have 1.2 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Fiddlehead Ferns	40%	7%	53%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Fiddlehead Ferns	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.15g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	36.2% 26.3g	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	141% 53.6g	38g per day for Men 19-50 years
Protein	113% 63.4g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	275% 2471μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	300% 48mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	179% 2.32mg	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	250% 1000μg	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	291% 262mg	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Fiddlehead Ferns	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	35.3% 353mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	359% 3.24mg	67.5% 0.61mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	66.5% 279mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	601% 14mg	173% 4mg	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	122% 853mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	55.8% 1897mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	35.3% 1308g	43.8% 1620g	3700g per day for Men 19-50 years

Frozen Fiddlehead Ferns VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Fiddlehead Ferns have 2.7 times more Vitamin A, 1.3 times more Vitamin B2 and 5.9 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 4.8 times more Vitamin B1 and 2.7 times more Vitamin C than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Fiddlehead Ferns have 5.3 times more Copper, 1.2 times more Magnesium, 3.5 times more Manganese and 2.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.7 times more Calcium, 1.3 times more Potassium and more Sodium than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns and Cooked Chopped Frozen Broccoli contain similar levels of Iron, Phosphorus and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Frozen Fiddlehead Ferns, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of macro-nutrients per 500 kcal
• Both Frozen Fiddlehead Ferns and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.