Comparing Nutrients in 7 ounces Chinese Broccoli VS Frozen Fiddlehead Ferns

Macros Ratio

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

Macro Nutrients

	Chinese Broccoli	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	NA	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.13% 9.27g	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	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	13.6% 5.16g	NA	38g per day for Men 19-50 years
Protein	4.25% 2.4g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	19% 171μg	37% 333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	40.4% 6.47mg	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	11.3% 0.15mg	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	51.6% 206μg	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	65.3% 58.7mg	39.2% 35.3mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 177μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	21% 208mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	48.5% 0.44mg	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	14.6% 1.17mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	NA	81% 1.87mg	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	12% 85.3mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Frozen Fiddlehead Ferns per 7 oz

Compare the macro and micronutrient content in 7 oz of Chinese Broccoli versus 7 oz of Frozen Fiddlehead Ferns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chinese Broccoli vs Frozen Fiddlehead Ferns:

• 7 ounces of Chinese Broccoli have 7.1 times more Vitamin B1 and 1.7 times more Vitamin C than Frozen Fiddlehead Ferns.
• While 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 2 times more Vitamin A and 7.1 times more Vitamin B3 than Raw Chinese Broccoli.
• Both Chinese Broccoli and Frozen Fiddlehead Ferns provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Raw Chinese Broccoli as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chinese Broccoli vs Frozen Fiddlehead Ferns:

• 7 ounces of Chinese Broccoli have 4.4 times more Calcium and 2.1 times more Potassium than Frozen Fiddlehead Ferns.
• While 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 3.4 times more Copper, 1.3 times more Phosphorus and 1.7 times more Zinc than Raw Chinese Broccoli.
• Both Chinese Broccoli and Frozen Fiddlehead Ferns contain similar levels of Iron, Magnesium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 3.6 times more Protein than Raw Chinese Broccoli.
• Both Chinese Broccoli and Frozen Fiddlehead Ferns offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Chinese Broccoli as well as Frozen Fiddlehead Ferns, Unprepared provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Chinese Broccoli VS Frozen Fiddlehead Ferns

What are the health benefits of Chinese Broccoli compared to Frozen Fiddlehead Ferns?

Chinese broccoli, also known as gai lan, is a great source of vitamins A, C, and K, as well as minerals like calcium and iron. It is also high in fiber and antioxidants, which can help support overall health and reduce inflammation in the body. On the other hand, frozen fiddlehead ferns are a good source of omega-3 fatty acids, fiber, and antioxidants. Both Chinese broccoli and frozen fiddlehead ferns offer unique health benefits, so incorporating a variety of vegetables into your diet is important for overall health and well-being.

Can I lose weight easier by eating more Chinese Broccoli or Frozen Fiddlehead Ferns?

Both Chinese broccoli and frozen fiddlehead ferns are low in calories and high in fiber, making them great choices for weight loss. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than just one specific food. Incorporating a variety of nutrient-dense foods, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Chinese Broccoli or more Frozen Fiddlehead Ferns to gain more muscles while training consistently?

Both Chinese broccoli and fiddlehead ferns are nutritious options to include in your diet while training to gain muscle. Chinese broccoli is a good source of vitamins A, C, and K, as well as fiber and iron, which can support muscle growth and recovery. Fiddlehead ferns are rich in antioxidants, fiber, and omega-3 fatty acids, which can also benefit muscle health. To support muscle growth, it's important to focus on a well-rounded diet that includes a variety of plant-based foods, such as legumes, whole grains, nuts, seeds, and plenty of fruits and vegetables. Incorporating both Chinese broccoli and fiddlehead ferns into your meals can help provide a range of nutrients that support your fitness goals.

What is the environmental impact of producing Chinese Broccoli compared to Frozen Fiddlehead Ferns?

Chinese broccoli generally has a lower environmental impact compared to frozen fiddlehead ferns. Chinese broccoli is a leafy green vegetable that requires less energy and resources to grow compared to fiddlehead ferns, which are a type of wild fern that may require more intensive harvesting and processing methods. Additionally, Chinese broccoli is typically grown in more controlled agricultural settings, whereas fiddlehead ferns may be foraged from natural habitats, leading to potential environmental concerns related to overharvesting and habitat destruction.