Nutrients in 1 pound of Fiddlehead Ferns

Raw Fiddlehead Ferns (Matteuccia struthioreris).

Macros Ratio

Protein Fat Carbs

41%

51%

1 lb ▼

Macro Nutrients

Fiddlehead Ferns

Energy154 kcal

5.3%

Raw Fiddlehead Ferns have 154.22128 kcal of Energy per 1 pound, which is 5.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.8 g

1.87%

Raw Fiddlehead Ferns have 1.814368 g of Fat per 1 pound, which is 1.87% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate25 g

19.3%

Raw Fiddlehead Ferns have 25.1289968 g of Carbohydrate per 1 pound, which is 19.3% 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

Protein20.6 g

37%

Raw Fiddlehead Ferns have 20.638436 g of Protein per 1 pound, which is 37% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Fiddlehead Ferns

Vitamin A821 μg

91%

RAE, retinol activity equivalents

Raw Fiddlehead Ferns have 821.00152 μg of Vitamin A per 1 pound, which is 91% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.091 mg

7.56%

Thiamine

Raw Fiddlehead Ferns have 0.0907184 mg of Vitamin B1 per 1 pound, which is 7.56% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.95 mg

73.3%

Riboflavin

Raw Fiddlehead Ferns have 0.9525432 mg of Vitamin B2 per 1 pound, which is 73.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B322.6 mg

141%

Niacin, nicotinic acid, niacinamide

Raw Fiddlehead Ferns have 22.5888816 mg of Vitamin B3 per 1 pound, which is 141% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C121 mg

134%

Ascorbic acid

Raw Fiddlehead Ferns have 120.655472 mg of Vitamin C per 1 pound, which is 134% 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 pound, 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

Calcium145 mg

14.5%

Raw Fiddlehead Ferns have 145.14944 mg of Calcium per 1 pound, which is 14.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.45 mg

161%

Raw Fiddlehead Ferns have 1.4514944 mg of Copper per 1 pound, which is 161% 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

Iron5.94 mg

74.3%

Raw Fiddlehead Ferns have 5.9420552 mg of Iron per 1 pound, which is 74.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium154 mg

36.7%

Raw Fiddlehead Ferns have 154.22128 mg of Magnesium per 1 pound, which is 36.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.3 mg

101%

Raw Fiddlehead Ferns have 2.3133192 mg of Manganese per 1 pound, which is 101% 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

Phosphorus458 mg

65.4%

Raw Fiddlehead Ferns have 458.12792 mg of Phosphorus per 1 pound, which is 65.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1678 mg

49.4%

Raw Fiddlehead Ferns have 1678.2904 mg of Potassium per 1 pound, which is 49.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium4.54 mg

0.3%

Raw Fiddlehead Ferns have 4.53592 mg of Sodium per 1 pound, which is 0.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.76 mg

34.2%

Raw Fiddlehead Ferns have 3.7648136 mg of Zinc per 1 pound, which is 34.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water402 g

11%

Raw Fiddlehead Ferns have 402.2453856 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Fiddlehead Ferns:

1 pound of Fiddlehead Ferns has outstanding amounts of Vitamin A, Vitamin B3 and Vitamin C.
It is an excellent source of Vitamin B2.
It also has a good amount of Vitamin B1.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 pound of Raw Fiddlehead Ferns:

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

Macronutrients in 1 pound of Raw Fiddlehead Ferns:

1 pound of Fiddlehead Ferns is an excellent source of Protein.
It has a good amount of Carbohydrate.
The product has trace amounts of Fat.

Compare Raw Fiddlehead Ferns with:

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

Food Info

Nutrients in 1 pound of Fiddlehead Ferns

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Fiddlehead Ferns with: