Nutrients in 500 calories of Fiddlehead Ferns

Raw Fiddlehead Ferns (Matteuccia struthioreris).

Weight per 500 Calories

Fiddlehead Ferns

1471g

Raw Fiddlehead Ferns has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

41%

51%

500 kcal ▼

Macro Nutrients

Fiddlehead Ferns

Energy500 kcal

17.2%

Raw Fiddlehead Ferns have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.9 g

6.06%

Raw Fiddlehead Ferns have 5.8823529411765 g of Fat per 500 calories, which is 6.06% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Raw Fiddlehead Ferns have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate81.5 g

62.7%

Raw Fiddlehead Ferns have 81.470588235294 g of Carbohydrate per 500 calories, which is 62.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein67 g

119%

Raw Fiddlehead Ferns have 66.911764705882 g of Protein per 500 calories, which is 119% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Fiddlehead Ferns

Vitamin A2662 μg

296%

RAE, retinol activity equivalents

Raw Fiddlehead Ferns have 2661.7647058824 μg of Vitamin A per 500 calories, which is 296% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.29 mg

24.5%

Thiamine

Raw Fiddlehead Ferns have 0.29411764705882 mg of Vitamin B1 per 500 calories, which is 24.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B23.1 mg

238%

Riboflavin

Raw Fiddlehead Ferns have 3.0882352941176 mg of Vitamin B2 per 500 calories, which is 238% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B373.2 mg

458%

Niacin, nicotinic acid, niacinamide

Raw Fiddlehead Ferns have 73.235294117647 mg of Vitamin B3 per 500 calories, which is 458% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

Pantothenic acid

No information available

Vitamin B6

Pyridoxine

No information available

Vitamin B7

Biotin

No information available

Vitamin B9

Folates and Folic Acid

No information available

Vitamin B120 μg

Cobalamin

Raw Fiddlehead Ferns have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C391 mg

435%

Ascorbic acid

Raw Fiddlehead Ferns have 391.17647058824 mg of Vitamin C per 500 calories, which is 435% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Fiddlehead Ferns have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Fiddlehead Ferns

Calcium471 mg

47%

Raw Fiddlehead Ferns have 470.58823529412 mg of Calcium per 500 calories, which is 47% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper4.7 mg

523%

Raw Fiddlehead Ferns have 4.7058823529412 mg of Copper per 500 calories, which is 523% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron19.3 mg

241%

Raw Fiddlehead Ferns have 19.264705882353 mg of Iron per 500 calories, which is 241% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium500 mg

119%

Raw Fiddlehead Ferns have 500 mg of Magnesium per 500 calories, which is 119% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese7.5 mg

326%

Raw Fiddlehead Ferns have 7.5 mg of Manganese per 500 calories, which is 326% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus1485 mg

212%

Raw Fiddlehead Ferns have 1485.2941176471 mg of Phosphorus per 500 calories, which is 212% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5441 mg

160%

Raw Fiddlehead Ferns have 5441.1764705882 mg of Potassium per 500 calories, which is 160% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium14.7 mg

0.98%

Raw Fiddlehead Ferns have 14.705882352941 mg of Sodium per 500 calories, which is 0.98% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc12.2 mg

111%

Raw Fiddlehead Ferns have 12.205882352941 mg of Zinc per 500 calories, which is 111% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1304 g

35.2%

Raw Fiddlehead Ferns have 1304.1176470588 g of Water per 500 calories, which is 35.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Fiddlehead Ferns:

500 calories of Fiddlehead Ferns has outstanding amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C.
It is an excellent source of Vitamin B1.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Fiddlehead Ferns:

500 calories of Fiddlehead Ferns has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Calcium.
The product has trace amounts of Sodium.

Macronutrients in 500 calories of Raw Fiddlehead Ferns:

500 calories of Fiddlehead Ferns has outstanding amounts of Protein.
It is an excellent source of Carbohydrate.
It also has some Fat.

Compare Raw Fiddlehead Ferns with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Fiddlehead Ferns

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Fiddlehead Ferns with: