Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Stewed Canned Tomatoes	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	17% 22g	130g per day for Men 19-50 years
Sugars	19.3% 14g	NA	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	10.3% 7.46g	NA	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	6.45% 3.6g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	80% 718μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	NA	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	4.96% 20μg	NA	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	35% 31.4mg	117% 106mg	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	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	13.5% 135mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	141% 1.27mg	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	66% 5.28mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	88% 2.02mg	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	11.3% 79.4mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	43% 1469mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Fiddlehead Ferns per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Fiddlehead Ferns to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Stewed Canned Tomatoes have 2.3 times more Vitamin B1 than Fiddlehead Ferns.
• While 14 oz of Raw Fiddlehead Ferns contain 20.1 times more Vitamin A, 6 times more Vitamin B2, 7 times more Vitamin B3 and 3.4 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A
• 14 ounces of Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Stewed Canned Tomatoes have 221 times more Sodium than Fiddlehead Ferns.
• While 14 oz of Raw Fiddlehead Ferns contain 2.9 times more Copper, 2.8 times more Magnesium, 8.6 times more Manganese, 5.1 times more Phosphorus, 1.8 times more Potassium and 4.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Fiddlehead Ferns contain similar levels of Calcium, Iron and Water per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Fiddlehead Ferns contain 5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Fiddlehead Ferns offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Fiddlehead Ferns provide inadequate amounts of Energy in 14 ounces.