Nutrients in 100 calories of Fiddlehead Ferns

Raw Fiddlehead Ferns (Matteuccia struthioreris).

Weight per 100 Calories

Fiddlehead Ferns

294g

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

Macros Ratio

Protein Fat Carbs

41%

51%

100 kcal ▼

Macro Nutrients

Fiddlehead Ferns

Energy100 kcal

3.45%

Raw Fiddlehead Ferns have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.18 g

1.2%

Raw Fiddlehead Ferns have 1.1764705882353 g of Fat per 100 calories, which is 1.2% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate16.3 g

12.5%

Raw Fiddlehead Ferns have 16.294117647059 g of Carbohydrate per 100 calories, which is 12.5% 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

Protein13.4 g

24%

Raw Fiddlehead Ferns have 13.382352941176 g of Protein per 100 calories, which is 24% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Fiddlehead Ferns

Vitamin A532 μg

59%

RAE, retinol activity equivalents

Raw Fiddlehead Ferns have 532.35294117647 μg of Vitamin A per 100 calories, which is 59% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.059 mg

4.9%

Thiamine

Raw Fiddlehead Ferns have 0.058823529411765 mg of Vitamin B1 per 100 calories, which is 4.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.62 mg

47.5%

Riboflavin

Raw Fiddlehead Ferns have 0.61764705882353 mg of Vitamin B2 per 100 calories, which is 47.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B314.6 mg

92%

Niacin, nicotinic acid, niacinamide

Raw Fiddlehead Ferns have 14.647058823529 mg of Vitamin B3 per 100 calories, which is 92% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C78.2 mg

87%

Ascorbic acid

Raw Fiddlehead Ferns have 78.235294117647 mg of Vitamin C per 100 calories, which is 87% 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 100 calories, 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

Calcium94 mg

9.4%

Raw Fiddlehead Ferns have 94.117647058824 mg of Calcium per 100 calories, which is 9.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.94 mg

105%

Raw Fiddlehead Ferns have 0.94117647058824 mg of Copper per 100 calories, which is 105% 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

Iron3.85 mg

48%

Raw Fiddlehead Ferns have 3.8529411764706 mg of Iron per 100 calories, which is 48% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium100 mg

24%

Raw Fiddlehead Ferns have 100 mg of Magnesium per 100 calories, which is 24% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.5 mg

65.2%

Raw Fiddlehead Ferns have 1.5 mg of Manganese per 100 calories, which is 65.2% 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

Phosphorus297 mg

42.4%

Raw Fiddlehead Ferns have 297.05882352941 mg of Phosphorus per 100 calories, which is 42.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1088 mg

32%

Raw Fiddlehead Ferns have 1088.2352941176 mg of Potassium per 100 calories, which is 32% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium2.94 mg

0.2%

Raw Fiddlehead Ferns have 2.9411764705882 mg of Sodium per 100 calories, which is 0.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.44 mg

22%

Raw Fiddlehead Ferns have 2.4411764705882 mg of Zinc per 100 calories, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water261 g

7.05%

Raw Fiddlehead Ferns have 260.82352941176 g of Water per 100 calories, which is 7.05% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Fiddlehead Ferns:

100 calories of Fiddlehead Ferns has outstanding amounts of Vitamin B3 and Vitamin C.
It is an excellent source of Vitamin A and Vitamin B2.
It also has some Vitamin B1.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw Fiddlehead Ferns:

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

Macronutrients in 100 calories of Raw Fiddlehead Ferns:

100 calories 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 100 calories of Fiddlehead Ferns

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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