Nutrients in 1 kilogram of Fiddlehead Ferns

Raw Fiddlehead Ferns (Matteuccia struthioreris).

Macros Ratio

Protein Fat Carbs

41%

51%

1 kg ▼

Macro Nutrients

Fiddlehead Ferns

Energy340 kcal

11.7%

Raw Fiddlehead Ferns have 340 kcal of Energy per 1 kilogram, which is 11.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4 g

4.12%

Raw Fiddlehead Ferns have 4 g of Fat per 1 kilogram, which is 4.12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Raw Fiddlehead Ferns have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate55.4 g

42.6%

Raw Fiddlehead Ferns have 55.4 g of Carbohydrate per 1 kilogram, which is 42.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein45.5 g

81.3%

Raw Fiddlehead Ferns have 45.5 g of Protein per 1 kilogram, which is 81.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Fiddlehead Ferns

Vitamin A1810 μg

201%

RAE, retinol activity equivalents

Raw Fiddlehead Ferns have 1810 μg of Vitamin A per 1 kilogram, which is 201% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

16.7%

Thiamine

Raw Fiddlehead Ferns have 0.2 mg of Vitamin B1 per 1 kilogram, which is 16.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.1 mg

162%

Riboflavin

Raw Fiddlehead Ferns have 2.1 mg of Vitamin B2 per 1 kilogram, which is 162% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B349.8 mg

311%

Niacin, nicotinic acid, niacinamide

Raw Fiddlehead Ferns have 49.8 mg of Vitamin B3 per 1 kilogram, which is 311% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B6

Pyridoxine

No information available

Vitamin B7

Biotin

No information available

Vitamin B9

Folates and Folic Acid

No information available

Vitamin B120 μg

Cobalamin

Raw Fiddlehead Ferns have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C266 mg

296%

Ascorbic acid

Raw Fiddlehead Ferns have 266 mg of Vitamin C per 1 kilogram, which is 296% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Fiddlehead Ferns have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Fiddlehead Ferns

Calcium320 mg

32%

Raw Fiddlehead Ferns have 320 mg of Calcium per 1 kilogram, which is 32% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.2 mg

356%

Raw Fiddlehead Ferns have 3.2 mg of Copper per 1 kilogram, which is 356% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron13 mg

164%

Raw Fiddlehead Ferns have 13.1 mg of Iron per 1 kilogram, which is 164% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium340 mg

81%

Raw Fiddlehead Ferns have 340 mg of Magnesium per 1 kilogram, which is 81% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.1 mg

222%

Raw Fiddlehead Ferns have 5.1 mg of Manganese per 1 kilogram, which is 222% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus1010 mg

144%

Raw Fiddlehead Ferns have 1010 mg of Phosphorus per 1 kilogram, which is 144% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3700 mg

109%

Raw Fiddlehead Ferns have 3700 mg of Potassium per 1 kilogram, which is 109% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium10 mg

0.67%

Raw Fiddlehead Ferns have 10 mg of Sodium per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc8.3 mg

75.5%

Raw Fiddlehead Ferns have 8.3 mg of Zinc per 1 kilogram, which is 75.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water887 g

24%

Raw Fiddlehead Ferns have 886.8 g of Water per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Fiddlehead Ferns:

1 kilogram of Fiddlehead Ferns has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C.
It has a good amount of Vitamin B1.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Fiddlehead Ferns:

1 kilogram of Fiddlehead Ferns has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium and Zinc.
It has no Sodium.

Macronutrients in 1 kilogram of Raw Fiddlehead Ferns:

1 kilogram of Fiddlehead Ferns has outstanding amounts of Protein.
It is an excellent source of Carbohydrate.
It also has some Fat.

Compare Raw Fiddlehead Ferns with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Fiddlehead Ferns

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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