Comparing Nutrients in 7 ounces Broccoli Raab VS Frozen Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Broccoli Raab	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.72% 0.69g	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	23.4% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	NA	38g per day for Men 19-50 years
Protein	11.2% 6.3g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	29% 260μg	37% 333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	40.4% 6.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	21.4% 214mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	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: Broccoli Raab VS Frozen Fiddlehead Ferns per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab 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 Broccoli Raab vs Frozen Fiddlehead Ferns:

• 7 ounces of Broccoli Raab have 11.6 times more Vitamin B1 than Frozen Fiddlehead Ferns.
• While 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 1.3 times more Vitamin A and 2.7 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Fiddlehead Ferns provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• 7 ounces of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Raw Broccoli Raab 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 Broccoli Raab vs Frozen Fiddlehead Ferns:

• 7 ounces of Broccoli Raab have 4.5 times more Calcium, 2.9 times more Iron, 1.3 times more Phosphorus, 1.5 times more Potassium and more Sodium than Frozen Fiddlehead Ferns.
• While 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 5.2 times more Copper and 2.4 times more Manganese than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Fiddlehead Ferns contain similar levels of Magnesium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Fiddlehead Ferns, Unprepared contain 2 times more Carbohydrate and 1.4 times more Protein than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Frozen Fiddlehead Ferns, Unprepared provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Frozen Fiddlehead Ferns

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

Broccoli raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. It may help support bone health, boost immunity, and reduce inflammation. On the other hand, frozen fiddlehead ferns are a good source of iron, fiber, and antioxidants. They may help improve digestion and support heart health. Both are nutritious options, but broccoli raab may offer more vitamin C and K, while fiddlehead ferns may provide more iron.

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

Both Broccoli Raab and Frozen Fiddlehead Ferns are low in calories and high in fiber, making them great choices for weight loss. However, Broccoli Raab is slightly lower in calories and higher in fiber compared to Frozen Fiddlehead Ferns. Therefore, incorporating more Broccoli Raab into your diet may help you lose weight easier. Remember to also focus on overall balanced nutrition and portion control for effective weight loss.

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

Both broccoli raab and fiddlehead ferns are nutritious options for gaining muscle while training consistently. Broccoli raab is high in vitamins A, C, and K, as well as iron and calcium, which are important for muscle function and recovery. Fiddlehead ferns are a good source of antioxidants and fiber, which can support overall health and muscle growth. It's important to include a variety of plant-based foods in your diet to ensure you are getting a wide range of nutrients to support your fitness goals.

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

Both Broccoli Raab and Frozen Fiddlehead Ferns have a relatively low environmental impact compared to animal products. However, Broccoli Raab typically requires more resources such as water and land to produce compared to Frozen Fiddlehead Ferns. Overall, both options are good choices for the environment as part of a plant-based diet.