Comparing Nutrients in 5 ounces Frozen Fiddlehead Ferns VS Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Fiddlehead Ferns	40%	7%	53%
Breadfruit Seeds	15%	26%	59%

Macro Nutrients

	Frozen Fiddlehead Ferns	Breadfruit Seeds	Recommended Dietary Allowance
Energy	1.66% 48kcal	9.34% 271kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	8.17% 7.92g	97g per day for Men 19-50 years
Saturated Fat	NA	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	NA	61% 0.97g	1.6g per day for Men 19-50 years
Omega 6	NA	19% 3.25g	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	32% 41.4g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	11% 6.1g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	26.5% 238μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	35% 0.45mg	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	18.8% 75μg	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	10.4% 9.36mg	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

	Frozen Fiddlehead Ferns	Breadfruit Seeds	Recommended Dietary Allowance
Calcium	3.4% 34mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	181% 1.63mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	8.75% 0.2mg	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	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	5.38% 183mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.16% 79.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Fiddlehead Ferns vs Breadfruit Seeds:

• Frozen Fiddlehead Ferns, Unprepared have 12.9 times more Vitamin A, 7.4 times more Vitamin B3 and 2.7 times more Vitamin C than Raw Breadfruit Seeds.
• While Raw Breadfruit Seeds contain 34.4 times more Vitamin B1 and 2.3 times more Vitamin B2 than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Raw Breadfruit Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Fiddlehead Ferns vs Breadfruit Seeds:

• Frozen Fiddlehead Ferns, Unprepared have 6.6 times more Manganese and 1.6 times more Water than Raw Breadfruit Seeds.
• While Raw Breadfruit Seeds contain 1.5 times more Calcium, 5.2 times more Copper, 5 times more Iron, 2.8 times more Magnesium, 3 times more Phosphorus, 7.3 times more Potassium, more Sodium and 1.3 times more Zinc than Frozen Fiddlehead Ferns, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Raw Breadfruit Seeds contain 5.6 times more Energy, 16 times more Fat, 5.1 times more Carbohydrate and 1.7 times more Protein than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Raw Breadfruit Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.