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Comparing Nutrients in 300 calories Boiled BroccoliVS Frozen Fiddlehead Ferns

Weight per 300 calories

Boiled Broccoli
857g
Frozen Fiddlehead Ferns
882g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Frozen Fiddlehead Ferns
40%
7%
53%
300 kcal ▼

Macro Nutrients

Boiled Broccolivs Frozen 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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3.62%3.5g
Fat
3.2%3.1g
3.5 gvs3.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.68g
Saturated Fat
NA
0.68 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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63.8%1g
Omega 3
NA
1 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.57%0.44g
Omega 6
NA
0.44 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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47.3%61.5g
Carbohydrate
39%50.6g
61.5 gvs50.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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16.4%12g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.75%6.34g
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]
6.34 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.2g
Glucose
NA
4.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.69g
Sucrose
NA
0.69 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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74.4%28.3g
Fiber
NA
28.3 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.4%20.4g
Protein
68%38g
20.4 gvs38 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Frozen Fiddlehead Ferns
73.3%660μg
Vitamin A
165%1482μg
RAE, retinol activity equivalents
660 μgvs1482 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45%0.54mg
Vitamin B1
10.3%0.12mg
Thiamine
0.54 mgvs0.12 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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81%1.05mg
Vitamin B2
88.2%1.15mg
Riboflavin
1.05 mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29.6%4.74mg
Vitamin B3
180%28.8mg
Niacin, nicotinic acid, niacinamide
4.74 mgvs28.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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106%5.3mg
Vitamin B5
NA
Pantothenic acid
5.3 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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132%1.7mg
Vitamin B6
NA
Pyridoxine
1.7 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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231%926μg
Vitamin B9
NA
Folates and Folic Acid
926 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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618%556mg
Vitamin C
175%157mg
Ascorbic acid
556 mgvs157 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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83%12.4mg
Vitamin E
NA
Tocopherols and Tocotrienols
12.4 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1008%1209μg
Vitamin K
NA
Phytomenadione or phylloquinone
1209 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Frozen Fiddlehead Ferns
34.3%343mg
Calcium
21%212mg
343 mgvs212 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg
Copper
216%1.94mg
0.52 mgvs1.94 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.86%34.3μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
34.3 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71.8%5.74mg
Iron
80.5%6.44mg
5.74 mgvs6.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43%180mg
Magnesium
40%168mg
180 mgvs168 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.3%1.66mg
Manganese
361%8.3mg
1.66 mgvs8.3 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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82%574mg
Phosphorus
73%512mg
574 mgvs512 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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74%2511mg
Potassium
33.5%1138mg
2511 mgvs1138 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25%13.7μg
Selenium
NA
13.7 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23.4%351mg
Sodium
0%0mg
351 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.86mg
Zinc
57%6.26mg
3.86 mgvs6.26 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.7%765g
Water
21.2%785g
765 gvs785 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 Boiled Broccoli vs Frozen Fiddlehead Ferns:
Comparing minerals per 300 calories for Boiled Broccoli vs Frozen Fiddlehead Ferns:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliFrozen Fiddlehead FernsVS Frozen Chopped BroccoliBoiled BroccoliVS UV Exposed Portabella MushroomsFrozen Fiddlehead FernsVS UV Exposed Portabella Mushrooms
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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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