Fiddlehead ferns, raw 169405

Nutrient	amount		RDI	%	ranking
Ash	0.83	G			5602
Calcium, Ca	32	MG	1300	2.5%	2830
Carbohydrate, by difference	5.54	G			4123
Carotene, alpha	261	UG			97
Carotene, beta	2040	UG			141
Cholesterol	0	MG
Copper, Cu	0.32	MG	0.9	35.6%	800
Energy	34	KCAL			6981
Energy	143	kJ			6983
Fatty acids, total trans	0	G
Iron, Fe	1.31	MG	18	7.3%	3714
Magnesium, Mg	34	MG	420	8.1%	1518
Manganese, Mn	0.51	MG	2.3	22.2%	1058
Niacin	4.98	MG	16	31.1%	2021
Phosphorus, P	101	MG	1250	8.1%	4520
Potassium, K	370	MG	3400	10.9%	1351
Protein	4.55	G			4814
Retinol	0	UG
Riboflavin	0.21	MG	1.3	16.2%	2600
Sodium, Na	1	MG	1500	0.1%	7182
Thiamin	0.02	MG	1.2	1.7%	6092
Total lipid (fat)	0.4	G			6142
Vitamin A, IU	3617	IU			275
Vitamin A, RAE	181	UG	900	20.1%	508
Vitamin B-12	0	UG	2.4	0%
Vitamin C	26.6	MG	90	29.6%	540
Vitamin D (D2 + D3)	0	UG
Vitamin D (D2 + D3), International Units	0	IU
Water	88.68	G			798
Zinc, Zn	0.83	MG	11	7.5%	3963

(click on the chart to show RDI graph)

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.