Comparing Nutrients in 1 kilogram Chinese BroccoliVS Frozen Fiddlehead Ferns

Macros Ratio

Protein Fat Carbs

Chinese Broccoli

16%

23%

61%

Frozen Fiddlehead Ferns

40%

53%

1 kg ▼

Macro Nutrients

Chinese Broccolivs Frozen Fiddlehead Ferns

8.97%260kcal

Energy

11.7%340kcal

260 kcalvs340 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

7.84%7.6g

Fat

3.6%3.5g

7.6 gvs3.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

3.63%1.16g

Saturated Fat

1.16 gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

169%2.7g

Omega 3

2.7 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

4.7%0.8g

Omega 6

0.8 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

36%46.7g

Carbohydrate

44%57.4g

46.7 gvs57.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

12%8.8g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.8 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

68.4%26g

Fiber

26 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

21.4%12g

Protein

77%43g

12 gvs43 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Chinese Broccolivs Frozen Fiddlehead Ferns

96%860μg

Vitamin A

187%1680μg

RAE, retinol activity equivalents

860 μgvs1680 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

83.3%1mg

Vitamin B1

11.7%0.14mg

Thiamine

1 mgvs0.14 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

118%1.53mg

Vitamin B2

100%1.3mg

Riboflavin

1.53 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

28.7%4.6mg

Vitamin B3

204%32.6mg

Niacin, nicotinic acid, niacinamide

4.6 mgvs32.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

Pantothenic acid

NA mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

57%0.74mg

Vitamin B6

Pyridoxine

0.74 mgvsNA mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

260%1040μg

Vitamin B9

Folates and Folic Acid

1040 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

329%296mg

Vitamin C

198%178mg

Ascorbic acid

296 mgvs178 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

33.3%5mg

Vitamin E

Tocopherols and Tocotrienols

5 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

743%891μg

Vitamin K

Phytomenadione or phylloquinone

891 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Chinese Broccolivs Frozen Fiddlehead Ferns

105%1050mg

Calcium

24%240mg

1050 mgvs240 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

71%0.64mg

Copper

244%2.2mg

0.64 mgvs2.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

73.8%5.9mg

Iron

91%7.3mg

5.9 mgvs7.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

45.2%190mg

Magnesium

45.2%190mg

190 mgvs190 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

Manganese

409%9.4mg

NA mgvs9.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

61.4%430mg

Phosphorus

83%580mg

430 mgvs580 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

80.6%2740mg

Potassium

38%1290mg

2740 mgvs1290 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

25.5%14μg

Selenium

14 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

4.67%70mg

Sodium

0%0mg

70 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

37.3%4.1mg

Zinc

64.5%7.1mg

4.1 mgvs7.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

25%926g

Water

24%889g

926 gvs889 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 1 kilogram of Chinese Broccoli vs Frozen Fiddlehead Ferns:

Raw Chinese Broccoli has 7.1 times more Vitamin B1 and 1.7 times more Vitamin C than Frozen Fiddlehead Ferns, Unprepared.
While Frozen Fiddlehead Ferns, Unprepared contain 2 times more Vitamin A and 7.1 times more Vitamin B3 than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Vitamin B2 per 1 kg.
Both Raw Chinese Broccoli as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Chinese Broccoli vs Frozen Fiddlehead Ferns:

Raw Chinese Broccoli has 4.4 times more Calcium and 2.1 times more Potassium than Frozen Fiddlehead Ferns, Unprepared.
While Frozen Fiddlehead Ferns, Unprepared contain 3.4 times more Copper, 1.3 times more Phosphorus and 1.7 times more Zinc than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Iron, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Frozen Fiddlehead Ferns, Unprepared contain 1.3 times more Energy and 3.6 times more Protein than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Carbohydrate per 1 kg.
Both Raw Chinese Broccoli as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Chinese BroccoliVS Fiddlehead FernsFrozen Fiddlehead FernsVS Fiddlehead FernsChinese BroccoliVS UV Exposed Portabella MushroomsFrozen Fiddlehead FernsVS UV Exposed Portabella Mushrooms

Compare Foods

Comparing Nutrients in 1 kilogram Chinese BroccoliVS Frozen Fiddlehead Ferns

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: