Comparing Nutrients in 7 ounces Fiddlehead Ferns VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Fiddlehead Ferns	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	NA	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	58% 22g	38g per day for Men 19-50 years
Protein	16% 9.03g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	40% 359μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.8% 9.9mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	123% 1.6mg	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	118% 470μg	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	3.1% 2.78mg	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	345% 51.8mg	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	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.76% 176g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fiddlehead Ferns vs Roasted Sunflower Seeds:

• Raw Fiddlehead Ferns have more Vitamin A and 19 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.3 times more Vitamin B1 and 1.4 times more Vitamin B3 than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Fiddlehead Ferns as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Fiddlehead Ferns vs Roasted Sunflower Seeds:

• Raw Fiddlehead Ferns have 73.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Calcium, 5.7 times more Copper, 2.9 times more Iron, 3.8 times more Magnesium, 4.1 times more Manganese, 11.4 times more Phosphorus, 2.3 times more Potassium and 6.4 times more Zinc than Raw Fiddlehead Ferns.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 17.1 times more Energy, 124.5 times more Fat, 4.3 times more Carbohydrate and 4.2 times more Protein than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.