Comparing Nutrients in 14 ounces Frozen Fiddlehead Ferns VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Fiddlehead Ferns	40%	7%	53%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Fiddlehead Ferns	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	4.65% 135kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.8g	19% 24.6g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	30.5% 17g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	74% 667μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.2% 0.067mg	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	4.96% 20μg	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	78.5% 70.6mg	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Fiddlehead Ferns	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	9.53% 95mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	49.4% 0.44mg	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	36.2% 2.9mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	10% 0.23mg	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	33% 230mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.54% 353g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Fiddlehead Ferns vs Stewed Canned Tomatoes:

• Frozen Fiddlehead Ferns, Unprepared have 18.7 times more Vitamin A, 3.7 times more Vitamin B2, 4.6 times more Vitamin B3 and 2.3 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.3 times more Vitamin B1 than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Fiddlehead Ferns vs Stewed Canned Tomatoes:

• Frozen Fiddlehead Ferns, Unprepared have 2 times more Copper, 1.6 times more Magnesium, 15.9 times more Manganese, 2.9 times more Phosphorus and 4.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Calcium, 1.8 times more Iron, 1.6 times more Potassium and more Sodium than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns, Unprepared and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Fiddlehead Ferns, Unprepared have 1.3 times more Energy and 4.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Frozen Fiddlehead Ferns, Unprepared and Stewed Canned Ripe Red Tomatoes have similar amounts of Carbohydrate per 14 oz.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.