Comparing Nutrients in 500 calories Fiddlehead Ferns VS Frozen Fiddlehead Ferns

Weight per 500 calories

• Fiddlehead Ferns: 1471g
• Frozen 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 - Fiddlehead Ferns or Frozen Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Fiddlehead Ferns	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.06% 5.9g	5.3% 5.15g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.7% 81.5g	65% 84.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	119% 67g	113% 63.4g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	296% 2662μg	275% 2471μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	458% 73.2mg	300% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	435% 391mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fiddlehead Ferns	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	47% 471mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	523% 4.7mg	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	241% 19.3mg	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	326% 7.5mg	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	212% 1485mg	122% 853mg	700mg per day for Men 19-50 years
Potassium	160% 5441mg	55.8% 1897mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.98% 14.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	35.2% 1304g	35.3% 1308g	3700g per day for Men 19-50 years

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

• Raw Fiddlehead Ferns have 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.5 times more Vitamin C than Frozen Fiddlehead Ferns, Unprepared.
• Both Raw Fiddlehead Ferns and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Vitamin A per 500 kcal.
• Both Raw Fiddlehead Ferns as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Fiddlehead Ferns have 1.3 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus and 2.9 times more Potassium than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 1.8 times more Manganese than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Fiddlehead Ferns and Frozen Fiddlehead Ferns, Unprepared have similar amounts of macro-nutrients per 500 kcal
• Both Raw Fiddlehead Ferns and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Raw Fiddlehead Ferns as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.