Comparing Nutrients in 14 ounces Fiddlehead Ferns VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Fiddlehead Ferns	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	7.3% 2.78g	38g per day for Men 19-50 years
Protein	32.2% 18g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	80% 718μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24% 0.31mg	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	13% 51.6μg	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	117% 106mg	101% 90mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fiddlehead Ferns	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	12.7% 127mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	33% 0.3mg	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	65% 5.2mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	18% 0.42mg	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	57.3% 401mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.5% 352g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fiddlehead Ferns vs Cooked Ripe Red Tomatoes:

• Raw Fiddlehead Ferns have 7.5 times more Vitamin A, 9.5 times more Vitamin B2 and 9.4 times more Vitamin B3 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Vitamin B1 than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns and Cooked Ripe Red Tomatoes have similar amounts of Vitamin C per 14 oz.
• Both Raw Fiddlehead Ferns as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fiddlehead Ferns vs Cooked Ripe Red Tomatoes:

• Raw Fiddlehead Ferns have 2.9 times more Calcium, 4.3 times more Copper, 1.9 times more Iron, 3.8 times more Magnesium, 4.9 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium and 5.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Raw Fiddlehead Ferns and Cooked Ripe Red Tomatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Fiddlehead Ferns have 1.9 times more Energy, 1.4 times more Carbohydrate and 4.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Raw Fiddlehead Ferns as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.