Nutrients in 5 ounces of Fiddlehead Ferns

Raw Fiddlehead Ferns (Matteuccia struthioreris).

Macros Ratio

Protein Fat Carbs

41%

51%

5 oz ▼

Macro Nutrients

Fiddlehead Ferns

Energy48 kcal

1.66%

Raw Fiddlehead Ferns have 48.19415 kcal of Energy per 5 ounces, which is 1.66% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.57 g

0.58%

Raw Fiddlehead Ferns have 0.56699 g of Fat per 5 ounces, which is 0.58% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate7.85 g

6.04%

Raw Fiddlehead Ferns have 7.8528115 g of Carbohydrate per 5 ounces, which is 6.04% 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

Protein6.45 g

11.5%

Raw Fiddlehead Ferns have 6.44951125 g of Protein per 5 ounces, which is 11.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Fiddlehead Ferns

Vitamin A257 μg

28.5%

RAE, retinol activity equivalents

Raw Fiddlehead Ferns have 256.562975 μg of Vitamin A per 5 ounces, which is 28.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.028 mg

2.36%

Thiamine

Raw Fiddlehead Ferns have 0.0283495 mg of Vitamin B1 per 5 ounces, which is 2.36% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23%

Riboflavin

Raw Fiddlehead Ferns have 0.29766975 mg of Vitamin B2 per 5 ounces, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.06 mg

44%

Niacin, nicotinic acid, niacinamide

Raw Fiddlehead Ferns have 7.0590255 mg of Vitamin B3 per 5 ounces, which is 44% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C37.7 mg

42%

Ascorbic acid

Raw Fiddlehead Ferns have 37.704835 mg of Vitamin C per 5 ounces, which is 42% 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 5 ounces, 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

Calcium45.4 mg

4.54%

Raw Fiddlehead Ferns have 45.3592 mg of Calcium per 5 ounces, which is 4.54% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.45 mg

50.4%

Raw Fiddlehead Ferns have 0.453592 mg of Copper per 5 ounces, which is 50.4% 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

Iron1.86 mg

23.2%

Raw Fiddlehead Ferns have 1.85689225 mg of Iron per 5 ounces, which is 23.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium48 mg

11.5%

Raw Fiddlehead Ferns have 48.19415 mg of Magnesium per 5 ounces, which is 11.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.72 mg

31.4%

Raw Fiddlehead Ferns have 0.72291225 mg of Manganese per 5 ounces, which is 31.4% 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

Phosphorus143 mg

20.5%

Raw Fiddlehead Ferns have 143.164975 mg of Phosphorus per 5 ounces, which is 20.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium524 mg

15.4%

Raw Fiddlehead Ferns have 524.46575 mg of Potassium per 5 ounces, which is 15.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium1.4 mg

0.094%

Raw Fiddlehead Ferns have 1.417475 mg of Sodium per 5 ounces, which is 0.094% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.18 mg

10.7%

Raw Fiddlehead Ferns have 1.17650425 mg of Zinc per 5 ounces, which is 10.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water126 g

3.4%

Raw Fiddlehead Ferns have 125.701683 g of Water per 5 ounces, which is 3.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Fiddlehead Ferns:

5 ounces of Fiddlehead Ferns is an excellent source of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C.
While 5 ounces of product has trace amounts of Vitamin B1, it has no Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Raw Fiddlehead Ferns:

5 ounces of Fiddlehead Ferns is an excellent source of Copper, Iron, Manganese and Phosphorus.
It has a good amount of Magnesium, Potassium and Zinc.
It also has some Calcium.
It has no Sodium.

Macronutrients in 5 ounces of Raw Fiddlehead Ferns:

5 ounces of Fiddlehead Ferns has a good amount of Protein.
It has some Carbohydrate.
It has no Fat.

Compare Raw Fiddlehead Ferns with:

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

Food Info

Nutrients in 5 ounces of Fiddlehead Ferns

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Fiddlehead Ferns with: