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Comparing Nutrients in 100 calories Fiddlehead FernsVS Tomatoes

Weight per 100 calories

Fiddlehead Ferns
294g
Tomatoes
556g

Fiddlehead Ferns have 1.9 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Fiddlehead Ferns or Tomatoes?

Macros Ratio

Protein Fat Carbs

Fiddlehead Ferns
41%
8%
51%
Tomatoes
17%
9%
74%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.18g
Fat
1.15%1.1g
1.18 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.49%0.16g
NA gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
1.04%0.017g
NA gvs0.017 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
2.6%0.44g
NA gvs0.44 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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12.5%16.3g
Carbohydrate
16.6%21.6g
16.3 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
20%14.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs14.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
10.5%7.6g
≤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]
NA gvs7.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%6.94g
NA gvs6.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
17.5%6.67g
NA gvs6.67 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24%13.4g
Protein
8.73%4.9g
13.4 gvs4.9 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

59%532μg
Vitamin A
26%233μg
RAE, retinol activity equivalents
532 μgvs233 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.9%0.059mg
Vitamin B1
17%0.21mg
Thiamine
0.059 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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47.5%0.62mg
Vitamin B2
8.1%0.11mg
Riboflavin
0.62 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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92%14.6mg
Vitamin B3
20.6%3.3mg
Niacin, nicotinic acid, niacinamide
14.6 mgvs3.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
9.9%0.49mg
Pantothenic acid
NA mgvs0.49 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
34%0.44mg
Pyridoxine
NA mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
8.7%2.6μg
Biotin
NA μgvs2.6 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
21%83.3μg
Folates and Folic Acid
NA μgvs83.3 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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87%78.2mg
Vitamin C
84.6%76mg
Ascorbic acid
78.2 mgvs76 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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NA
Vitamin E
20%3mg
Tocopherols and Tocotrienols
NA mgvs3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
36.6%44μg
Phytomenadione or phylloquinone
NA μgvs44 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.4%94mg
Calcium
5.56%55.6mg
94 mgvs55.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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105%0.94mg
Copper
36.4%0.33mg
0.94 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.32%12.8μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs12.8 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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48%3.85mg
Iron
18.8%1.5mg
3.85 mgvs1.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg
Magnesium
14.6%61mg
100 mgvs61 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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65.2%1.5mg
Manganese
27.5%0.63mg
1.5 mgvs0.63 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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42.4%297mg
Phosphorus
19%133mg
297 mgvs133 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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32%1088mg
Potassium
38.7%1317mg
1088 mgvs1317 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
0%0μg
NA μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.2%2.94mg
Sodium
1.85%27.8mg
2.94 mgvs27.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22%2.44mg
Zinc
8.6%0.94mg
2.44 mgvs0.94 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.05%261g
Water
14%525g
261 gvs525 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Fiddlehead Ferns vs Tomatoes:
Comparing minerals per 100 calories for Fiddlehead Ferns vs Tomatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: