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Nutrients in 300 calories of Fiddlehead Ferns

Raw Fiddlehead Ferns (Matteuccia struthioreris).

Weight per 300 Calories

Fiddlehead Ferns
882g

Raw Fiddlehead Ferns has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
41%
8%
51%
300 kcal ▼

Macro Nutrients

Fiddlehead Ferns
Energy300 kcal
10.3%
Raw Fiddlehead Ferns have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.53 g
3.64%
Raw Fiddlehead Ferns have 3.5294117647059 g of Fat per 300 calories, which is 3.64% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Cholesterol0 mg
0%
Raw Fiddlehead Ferns have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate49 g
37.6%
Raw Fiddlehead Ferns have 48.882352941176 g of Carbohydrate per 300 calories, which is 37.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber
NA
No information available
Protein40 g
71.7%
Raw Fiddlehead Ferns have 40.147058823529 g of Protein per 300 calories, which is 71.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Fiddlehead Ferns
Vitamin A1597 μg
177%
RAE, retinol activity equivalents
Raw Fiddlehead Ferns have 1597.0588235294 μg of Vitamin A per 300 calories, which is 177% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg
14.7%
Thiamine
Raw Fiddlehead Ferns have 0.17647058823529 mg of Vitamin B1 per 300 calories, which is 14.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.85 mg
143%
Riboflavin
Raw Fiddlehead Ferns have 1.8529411764706 mg of Vitamin B2 per 300 calories, which is 143% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B344 mg
275%
Niacin, nicotinic acid, niacinamide
Raw Fiddlehead Ferns have 43.941176470588 mg of Vitamin B3 per 300 calories, which is 275% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B6
NA
Pyridoxine
No information available
Vitamin B7
NA
Biotin
No information available
Vitamin B9
NA
Folates and Folic Acid
No information available
Vitamin B120 μg
0%
Cobalamin
Raw Fiddlehead Ferns have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C235 mg
261%
Ascorbic acid
Raw Fiddlehead Ferns have 234.70588235294 mg of Vitamin C per 300 calories, which is 261% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Fiddlehead Ferns have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Fiddlehead Ferns
Calcium282 mg
28.2%
Raw Fiddlehead Ferns have 282.35294117647 mg of Calcium per 300 calories, which is 28.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.82 mg
314%
Raw Fiddlehead Ferns have 2.8235294117647 mg of Copper per 300 calories, which is 314% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron11.6 mg
144%
Raw Fiddlehead Ferns have 11.558823529412 mg of Iron per 300 calories, which is 144% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium300 mg
71.4%
Raw Fiddlehead Ferns have 300 mg of Magnesium per 300 calories, which is 71.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.5 mg
196%
Raw Fiddlehead Ferns have 4.5 mg of Manganese per 300 calories, which is 196% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus891 mg
127%
Raw Fiddlehead Ferns have 891.17647058824 mg of Phosphorus per 300 calories, which is 127% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3265 mg
96%
Raw Fiddlehead Ferns have 3264.7058823529 mg of Potassium per 300 calories, which is 96% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium8.82 mg
0.59%
Raw Fiddlehead Ferns have 8.8235294117647 mg of Sodium per 300 calories, which is 0.59% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc7.32 mg
66.6%
Raw Fiddlehead Ferns have 7.3235294117647 mg of Zinc per 300 calories, which is 66.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water782 g
21%
Raw Fiddlehead Ferns have 782.47058823529 g of Water per 300 calories, which is 21% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Fiddlehead Ferns:
Minerals in 300 calories of Raw Fiddlehead Ferns:
Macronutrients in 300 calories of Raw Fiddlehead Ferns:



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