Comparing Nutrients in 7 ounces Fiddlehead Ferns VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Fiddlehead Ferns	Baked White Potatoes	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	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	32% 42g	130g per day for Men 19-50 years
Sugars	NA	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	NA	11% 4.17g	38g per day for Men 19-50 years
Protein	16% 9.03g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	40% 359μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.8% 9.9mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.2% 0.42mg	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	19% 75.4μg	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	27.8% 25mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fiddlehead Ferns	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	28% 0.25mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	16.3% 0.38mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.76% 176g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fiddlehead Ferns vs Baked White Potatoes:

• Raw Fiddlehead Ferns have 181 times more Vitamin A, 4.9 times more Vitamin B2, 3.3 times more Vitamin B3 and 2.1 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B1 than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Fiddlehead Ferns vs Baked White Potatoes:

• Raw Fiddlehead Ferns have 3.2 times more Calcium, 2.5 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 2.7 times more Manganese, 1.3 times more Phosphorus and 2.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Potassium than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns and Baked Whole White Potatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Fiddlehead Ferns have 2.2 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Energy and 3.8 times more Carbohydrate than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.