Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Frozen Broccoli Spears	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	8.46% 11g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	11% 6.07g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	40% 359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	61.8% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	58.7% 52.8mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	70.6% 0.64mg	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	18% 1.43mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	44% 1mg	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	16.7% 117mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	NA	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.76% 176g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have 3.6 times more Vitamin B1 and 2.6 times more Vitamin C than Fiddlehead Ferns.
• While 7 oz of Raw Fiddlehead Ferns contain 3.2 times more Vitamin A, 1.8 times more Vitamin B2 and 10.8 times more Vitamin B3 than Frozen Broccoli Spears.
• 7 ounces of Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Frozen Broccoli Spears as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Calcium than Fiddlehead Ferns.
• While 7 oz of Raw Fiddlehead Ferns contain 8.9 times more Copper, 1.8 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 2.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Fiddlehead Ferns contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Fiddlehead Ferns contain 1.5 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Fiddlehead Ferns offer comparable quantities of Carbohydrate per seven ounces.
• Both Frozen Broccoli Spears as well as Raw Fiddlehead Ferns provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Fiddlehead Ferns

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

Both frozen broccoli spears and fiddlehead ferns are nutritious options, but broccoli spears are higher in vitamin C, vitamin K, and fiber. Fiddlehead ferns, on the other hand, are a good source of omega-3 fatty acids and antioxidants. Including a variety of vegetables in your diet is important for overall health and well-being.

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

Both frozen broccoli spears and fiddlehead ferns are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are more widely available and can be easily incorporated into a variety of dishes. Fiddlehead ferns are a seasonal delicacy and may not be as accessible. Ultimately, the key to weight loss is creating a calorie deficit, so choose the option that you enjoy and can sustain in the long term.

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

Both frozen broccoli spears and fiddlehead ferns are nutritious options for muscle gain while training consistently. However, frozen broccoli spears are higher in protein and are a good source of vitamins and minerals such as vitamin C, vitamin K, and potassium, which are important for muscle function and recovery. Fiddlehead ferns are also a good source of fiber, antioxidants, and vitamins A and C, which can support overall health and muscle growth. Overall, incorporating a variety of plant-based foods like frozen broccoli spears and fiddlehead ferns into your diet can help support muscle gain and overall health.

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

Both Frozen Broccoli Spears and Fiddlehead Ferns have a relatively low environmental impact compared to animal products. However, producing Frozen Broccoli Spears may have a slightly higher impact due to the energy required for freezing and transportation. Fiddlehead Ferns are typically foraged in the wild, which can have a lower environmental impact as they do not require agricultural practices. Overall, both options are sustainable choices for a plant-based diet.