Comparing Nutrients in 100 grams Chinese Broccoli VS Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Chinese Broccoli	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.67g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	6.84% 2.6g	NA	38g per day for Men 19-50 years
Protein	2.14% 1.2g	8.13% 4.55g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	9.56% 86μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	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	26% 104μg	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	33% 29.6mg	29.6% 26.6mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74.3% 89μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	10.5% 105mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	35.6% 0.32mg	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	7.38% 0.59mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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	6.14% 43mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.4% 88.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Chinese Broccoli vs Fiddlehead Ferns:

• Raw Chinese Broccoli has 5 times more Vitamin B1 than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 2.1 times more Vitamin A, 1.4 times more Vitamin B2 and 10.8 times more Vitamin B3 than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Fiddlehead Ferns have similar amounts of Vitamin C per 100 g.
• Both Raw Chinese Broccoli as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Chinese Broccoli vs Fiddlehead Ferns:

• Raw Chinese Broccoli has 3.3 times more Calcium than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 5 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 1.4 times more Potassium and 2 times more Zinc than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Fiddlehead Ferns have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Fiddlehead Ferns contain 1.3 times more Energy and 3.8 times more Protein than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Fiddlehead Ferns have similar amounts of Carbohydrate per 100 g.
• Both Raw Chinese Broccoli as well as Raw Fiddlehead Ferns have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.