Comparing Nutrients in 300 calories AlmondsVS Fiddlehead Ferns

Weight per 300 calories

Almonds

51.8g

Fiddlehead Ferns

882g

Almonds have 17 times more energy per 100g than Fiddlehead Ferns. It has very high energy density when compared to other foods. Raw Fiddlehead Ferns having low energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Fiddlehead Ferns

41%

51%

300 kcal ▼

Macro Nutrients

Almondsvs 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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26.7%26g

Fat

3.64%3.53g

26 gvs3.53 g

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

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6.16%1.97g

Saturated Fat

1.97 gvsNA g

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

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0.097%0.002g

Omega 3

0.002 gvsNA g

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

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37.6%6.4g

Omega 6

6.4 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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8.6%11g

Carbohydrate

37.6%49g

11 gvs49 g

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

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3.1%2.25g

Sugars

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

2.25 gvsNA g

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

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0.079%0.057g

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]

0.057 gvsNA g

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

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%0.088g

Glucose

0.088 gvsNA g

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

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%2.05g

Sucrose

2.05 gvsNA g

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

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17%6.48g

Fiber

6.48 gvsNA g

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

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19.6%11g

Protein

71.7%40g

11 gvs40 g

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

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Vitamins

Almondsvs Fiddlehead Ferns

0%0μg

Vitamin A

177%1597μg

RAE, retinol activity equivalents

0 μgvs1597 μg

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

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8.85%0.11mg

Vitamin B1

14.7%0.18mg

Thiamine

0.11 mgvs0.18 mg

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

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45.4%0.59mg

Vitamin B2

143%1.85mg

Riboflavin

0.59 mgvs1.85 mg

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

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11.7%1.87mg

Vitamin B3

275%44mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs44 mg

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

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4.9%0.24mg

Vitamin B5

Pantothenic acid

0.24 mgvsNA mg

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

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5.46%0.071mg

Vitamin B6

Pyridoxine

0.071 mgvsNA mg

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

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

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5.7%22.8μg

Vitamin B9

Folates and Folic Acid

22.8 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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0%0mg

Vitamin C

261%235mg

Ascorbic acid

0 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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88.5%13.3mg

Vitamin E

Tocopherols and Tocotrienols

13.3 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Almondsvs Fiddlehead Ferns

14%139mg

Calcium

28.2%282mg

139 mgvs282 mg

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

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59.4%0.53mg

Copper

314%2.82mg

0.53 mgvs2.82 mg

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

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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 .

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24%1.92mg

Iron

144%11.6mg

1.92 mgvs11.6 mg

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

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33.3%140mg

Magnesium

71.4%300mg

140 mgvs300 mg

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

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49%1.13mg

Manganese

196%4.5mg

1.13 mgvs4.5 mg

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

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52%23.5μg

Molybdenum

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

23.5 μgvsNA μg

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

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35.6%249mg

Phosphorus

127%891mg

249 mgvs891 mg

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

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11%380mg

Potassium

96%3265mg

380 mgvs3265 mg

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

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3.86%2.12μg

Selenium

2.12 μgvsNA μg

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

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0.035%0.52mg

Sodium

0.59%8.82mg

0.52 mgvs8.82 mg

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

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14.7%1.6mg

Zinc

66.6%7.32mg

1.6 mgvs7.32 mg

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

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0.062%2.3g

Water

21%782g

2.3 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 Almonds vs Fiddlehead Ferns:

Raw Fiddlehead Ferns contain more Vitamin A, 1.7 times more Vitamin B1, 3.1 times more Vitamin B2, 23.4 times more Vitamin B3 and more Vitamin C than Almonds.
Both Almonds as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Fiddlehead Ferns:

Raw Fiddlehead Ferns contain 2 times more Calcium, 5.3 times more Copper, 6 times more Iron, 2.1 times more Magnesium, 4 times more Manganese, 3.6 times more Phosphorus, 8.6 times more Potassium, 4.5 times more Zinc and 342.4 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 7.3 times more Fat than Raw Fiddlehead Ferns.
While Raw Fiddlehead Ferns contain 4.4 times more Carbohydrate and 3.7 times more Protein than Almonds.
Both Almonds and Raw Fiddlehead Ferns have similar amounts of Energy per 300 kcal.
Both Almonds as well as Raw Fiddlehead Ferns have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsFiddlehead FernsVS Blanched AlmondsAlmondsVS Frozen Fiddlehead FernsFiddlehead FernsVS Frozen Fiddlehead Ferns

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Fiddlehead Ferns

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: