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Nutrients in 100 grams of Fiddlehead Ferns

Raw Fiddlehead Ferns (Matteuccia struthioreris).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
41%
8%
51%
100 g ▼

Macro Nutrients

Fiddlehead Ferns
Energy34 kcal
1.17%
Raw Fiddlehead Ferns have 34 kcal of Energy per 100 grams, which is 1.17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.4 g
0.41%
Raw Fiddlehead Ferns have 0.4 g of Fat per 100 grams, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein4.55 g
8.13%
Raw Fiddlehead Ferns have 4.55 g of Protein per 100 grams, which is 8.13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate5.54 g
4.26%
Raw Fiddlehead Ferns have 5.54 g of Carbohydrate per 100 grams, which is 4.26% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
No information available
Fiber
NA
No information available
Cholesterol0 mg
0%
Raw Fiddlehead Ferns have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg 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
Water88.7 g
2.4%
Raw Fiddlehead Ferns have 88.68 g of Water per 100 grams, which is 2.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Fiddlehead Ferns
Vitamin A181 μg
20%
Raw Fiddlehead Ferns have 181 μg of Vitamin A per 100 grams, which is 20% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.02 mg
1.67%
Raw Fiddlehead Ferns have 0.02 mg of Thiamine per 100 grams, which is 1.67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.21 mg
16%
Raw Fiddlehead Ferns have 0.21 mg of Vitamin B2 per 100 grams, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B35 mg
31%
Raw Fiddlehead Ferns have 4.98 mg of Vitamin B3 per 100 grams, which is 31% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B6
NA
No information available
Vitamin B120 μg
0%
Raw Fiddlehead Ferns have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C26.6 mg
29.6%
Raw Fiddlehead Ferns have 26.6 mg of Vitamin C per 100 grams, which is 29.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Raw Fiddlehead Ferns have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate
NA
No information available

Minerals

Fiddlehead Ferns
Calcium32 mg
3.2%
Raw Fiddlehead Ferns have 32 mg of Calcium per 100 grams, which is 3.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.32 mg
35.6%
Raw Fiddlehead Ferns have 0.32 mg of Copper per 100 grams, which is 35.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron1.3 mg
16.4%
Raw Fiddlehead Ferns have 1.31 mg of Iron per 100 grams, which is 16.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium34 mg
8.1%
Raw Fiddlehead Ferns have 34 mg of Magnesium per 100 grams, which is 8.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.51 mg
22%
Raw Fiddlehead Ferns have 0.51 mg of Manganese per 100 grams, which is 22% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus101 mg
14.4%
Raw Fiddlehead Ferns have 101 mg of Phosphorus per 100 grams, which is 14.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium370 mg
11%
Raw Fiddlehead Ferns have 370 mg of Potassium per 100 grams, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium1 mg
0.067%
Raw Fiddlehead Ferns have 1 mg of Sodium per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.83 mg
7.55%
Raw Fiddlehead Ferns have 0.83 mg of Zinc per 100 grams, which is 7.55% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 grams of Raw Fiddlehead Ferns:
100 grams of Fiddlehead Ferns is an excellent source of Vitamin A, Vitamin B3 and Vitamin C. It has a good amount of Vitamin B2. While 100 grams of product has trace amounts of Thiamine, it has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Fiddlehead Ferns:
100 grams of Fiddlehead Ferns is an excellent source of Copper and Manganese. It has a good amount of Iron, Magnesium, Phosphorus, Potassium and Zinc. It also has some Calcium. It has no Sodium.
Macronutrients in 100 grams of Raw Fiddlehead Ferns:
100 grams of Fiddlehead Ferns has a good amount of Protein. It has some Carbohydrate. It has no Fat.



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