Comparing Nutrients in 100 calories Fiddlehead Ferns VS Frozen Carrots

Weight per 100 calories

• Fiddlehead Ferns: 294g
• Frozen Carrots: 278g

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

Discover which food has more nutrients per 100 calories - Fiddlehead Ferns or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Fiddlehead Ferns	Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	NA	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	18.2% 13.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.2% 0.86g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	NA	24% 9.17g	38g per day for Men 19-50 years
Protein	24% 13.4g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	59% 532μg	219% 1972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	7.9% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.6mg	8.06% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	6.94% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	87% 78.2mg	7.7% 6.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.7% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fiddlehead Ferns	Frozen Carrots	Recommended Dietary Allowance
Calcium	9.4% 94mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	48% 3.85mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	20.7% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.4% 297mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	32% 1088mg	19% 653mg	3400mg per day for Men 19-50 years
Selenium	NA	3.54% 1.94μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.94mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	7.05% 261g	6.76% 250g	3700g per day for Men 19-50 years

Fiddlehead Ferns VS Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Fiddlehead Ferns or Frozen Carrots?

Lets compare vitamin content per 100 calories of Fiddlehead Ferns vs Frozen Carrots:

• 100 calories of Fiddlehead Ferns have 6 times more Vitamin B2, 11.4 times more Vitamin B3 and 11.3 times more Vitamin C than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 3.7 times more Vitamin A and 2.1 times more Vitamin B1 than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Fiddlehead Ferns vs Frozen Carrots:

• 100 calories of Fiddlehead Ferns have 4.6 times more Copper, 3.2 times more Iron, 3 times more Magnesium, 3.2 times more Manganese, 3.2 times more Phosphorus, 1.7 times more Potassium and 2.7 times more Zinc than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 64.2 times more Sodium than Raw Fiddlehead Ferns.
• Both Fiddlehead Ferns and Frozen Carrots contain similar levels of Calcium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Fiddlehead Ferns have 6.2 times more Protein than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 1.3 times more Carbohydrate than Raw Fiddlehead Ferns.
• Both Fiddlehead Ferns and Frozen Carrots offer comparable quantities of Energy per 100 calories.