Comparing Nutrients in 5 ounces Frozen Fiddlehead Ferns VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Fiddlehead Ferns	40%	7%	53%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Frozen Fiddlehead Ferns	Chinese Broccoli	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.26% 8.14g	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	NA	1.72% 1.25g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	11% 6.1g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	26.5% 238μg	13.5% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	4.07% 0.65mg	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	8.07% 0.1mg	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	37% 147μg	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	28% 25.2mg	46.6% 42mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Fiddlehead Ferns	Chinese Broccoli	Recommended Dietary Allowance
Calcium	3.4% 34mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	10% 0.091mg	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	13% 1.03mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	NA	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	11.7% 82.2mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	5.38% 183mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Fiddlehead Ferns VS Chinese Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Fiddlehead Ferns versus 5 oz of Chinese Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Frozen Fiddlehead Ferns have 2 times more Vitamin A and 7.1 times more Vitamin B3 than Chinese Broccoli.
• While 5 oz of Raw Chinese Broccoli contain 7.1 times more Vitamin B1 and 1.7 times more Vitamin C than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns and Chinese Broccoli provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Frozen Fiddlehead Ferns, Unprepared as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Fiddlehead Ferns have 3.4 times more Copper, 1.2 times more Iron, 1.3 times more Phosphorus and 1.7 times more Zinc than Chinese Broccoli.
• While 5 oz of Raw Chinese Broccoli contain 4.4 times more Calcium and 2.1 times more Potassium than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns and Chinese Broccoli contain similar levels of Magnesium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Fiddlehead Ferns have 1.2 times more Carbohydrate and 3.6 times more Protein than Chinese Broccoli.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Raw Chinese Broccoli provide inadequate amounts of Energy in five ounces.