Comparing Nutrients in 7 ounces Fiddlehead Ferns VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Fiddlehead Ferns	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	NA	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	4.76% 3.45g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	16% 9.03g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	40% 359μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.8% 9.9mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	27% 0.35mg	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	29.8% 119μg	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	58.7% 52.8mg	137% 123mg	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	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fiddlehead Ferns	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	18.3% 0.16mg	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	32.5% 2.6mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	19.6% 0.45mg	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	28.6% 200mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	NA	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.76% 176g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Fiddlehead Ferns VS Boiled Brussels Sprouts per 7 oz

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

Lets compare vitamin content per 7 ounces of Fiddlehead Ferns vs Boiled Brussels Sprouts:

• 7 ounces of Fiddlehead Ferns have 4.6 times more Vitamin A, 2.6 times more Vitamin B2 and 8.2 times more Vitamin B3 than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 5.4 times more Vitamin B1 and 2.3 times more Vitamin C than Raw Fiddlehead Ferns.
• 7 ounces of Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Raw Fiddlehead Ferns as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fiddlehead Ferns vs Boiled Brussels Sprouts:

• 7 ounces of Fiddlehead Ferns have 3.9 times more Copper, 1.7 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus and 2.5 times more Zinc than Boiled Brussels Sprouts.
• Both Fiddlehead Ferns and Boiled Brussels Sprouts contain similar levels of Calcium, Iron, Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fiddlehead Ferns have 1.8 times more Protein than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 1.3 times more Carbohydrate than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Energy in seven ounces.