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Comparing Nutrients in 300 calories Chinese BroccoliVS Fiddlehead Ferns

Weight per 300 calories

Chinese Broccoli
1154g
Fiddlehead Ferns
882g

Raw Fiddlehead Ferns have 1.3 times more energy per unit of mass than Raw Chinese Broccoli, which is low in comparison to other foods. Chinese Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Chinese Broccoli or Fiddlehead Ferns?

Macros Ratio

Protein Fat Carbs

Chinese Broccoli
16%
23%
61%
Fiddlehead Ferns
41%
8%
51%
300 kcal ▼

Macro Nutrients

Chinese Broccolivs Fiddlehead Ferns
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.04%8.77g
Fat
3.64%3.53g
8.77 gvs3.53 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.2%1.34g
Saturated Fat
NA
1.34 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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195%3.13g
Omega 3
NA
3.13 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.43%0.92g
Omega 6
NA
0.92 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.4%54g
Carbohydrate
37.6%49g
54 gvs49 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14%10g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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

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79%30g
Fiber
NA
30 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24.7%14g
Protein
71.7%40g
14 gvs40 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Chinese Broccolivs Fiddlehead Ferns
110%992μg
Vitamin A
177%1597μg
RAE, retinol activity equivalents
992 μgvs1597 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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96%1.15mg
Vitamin B1
14.7%0.18mg
Thiamine
1.15 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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136%1.77mg
Vitamin B2
143%1.85mg
Riboflavin
1.77 mgvs1.85 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%5.3mg
Vitamin B3
275%44mg
Niacin, nicotinic acid, niacinamide
5.3 mgvs44 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
NA
Pantothenic acid
NA mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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65.7%0.85mg
Vitamin B6
NA
Pyridoxine
0.85 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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300%1200μg
Vitamin B9
NA
Folates and Folic Acid
1200 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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379%342mg
Vitamin C
261%235mg
Ascorbic acid
342 mgvs235 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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38.5%5.77mg
Vitamin E
NA
Tocopherols and Tocotrienols
5.77 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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857%1028μg
Vitamin K
NA
Phytomenadione or phylloquinone
1028 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Chinese Broccolivs Fiddlehead Ferns
121%1212mg
Calcium
28.2%282mg
1212 mgvs282 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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82%0.74mg
Copper
314%2.82mg
0.74 mgvs2.82 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 .

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85%6.8mg
Iron
144%11.6mg
6.8 mgvs11.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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52%219mg
Magnesium
71.4%300mg
219 mgvs300 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
196%4.5mg
NA mgvs4.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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 .

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71%496mg
Phosphorus
127%891mg
496 mgvs891 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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93%3162mg
Potassium
96%3265mg
3162 mgvs3265 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29.4%16μg
Selenium
NA
16 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.4%80.8mg
Sodium
0.59%8.82mg
80.8 mgvs8.82 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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43%4.73mg
Zinc
66.6%7.32mg
4.73 mgvs7.32 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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29%1068g
Water
21%782g
1068 gvs782 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Chinese Broccoli vs Fiddlehead Ferns:
Comparing minerals per 300 calories for Chinese Broccoli vs Fiddlehead Ferns:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Chinese BroccoliVS Frozen Fiddlehead FernsFiddlehead FernsVS Frozen Fiddlehead Ferns
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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