Lets compare vitamin content per 7 ounces of Fiddlehead Ferns vs Sunflower Seeds:
Raw Fiddlehead Ferns have 60.3 times more Vitamin A and 19 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 74 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Fiddlehead Ferns.
Both Raw Fiddlehead Ferns as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Fiddlehead Ferns vs Sunflower Seeds:
Raw Fiddlehead Ferns have 18.7 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.4 times more Calcium, 5.6 times more Copper, 4 times more Iron, 9.6 times more Magnesium, 3.8 times more Manganese, 6.5 times more Phosphorus, 1.7 times more Potassium and 6 times more Zinc than Raw Fiddlehead Ferns.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels contain 17.2 times more Energy, 128.7 times more Fat, 3.6 times more Carbohydrate and 4.6 times more Protein than Raw Fiddlehead Ferns.
Both Raw Fiddlehead Ferns as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.