Comparing Nutrients in 5 ounces Chinese Broccoli VS Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Chinese Broccoli	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	24% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.6g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	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	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	9.7% 3.7g	NA	38g per day for Men 19-50 years
Protein	3.04% 1.7g	11.5% 6.45g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	13.5% 122μg	28.5% 257μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.07% 0.65mg	44% 7.06mg	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	8.07% 0.1mg	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	37% 147μg	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	46.6% 42mg	42% 37.7mg	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	4.72% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	15% 149mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	50.4% 0.45mg	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	10.5% 0.84mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	NA	31.4% 0.72mg	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	8.7% 61mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chinese Broccoli vs Fiddlehead Ferns:

• Raw Chinese Broccoli has 5 times more Vitamin B1 than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 2.1 times more Vitamin A, 1.4 times more Vitamin B2 and 10.8 times more Vitamin B3 than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Fiddlehead Ferns have similar amounts of Vitamin C per 5 oz.
• Both Raw Chinese Broccoli as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Chinese Broccoli vs Fiddlehead Ferns:

• Raw Chinese Broccoli has 3.3 times more Calcium than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 5 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 1.4 times more Potassium and 2 times more Zinc than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Fiddlehead Ferns have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Fiddlehead Ferns contain 1.3 times more Energy and 3.8 times more Protein than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Fiddlehead Ferns have similar amounts of Carbohydrate per 5 oz.
• Both Raw Chinese Broccoli as well as Raw Fiddlehead Ferns have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.