Comparing Nutrients in 1 kilogram Frozen Fiddlehead Ferns VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Frozen Fiddlehead Ferns	40%	7%	53%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Frozen Fiddlehead Ferns	Tomato Paste	Recommended Dietary Allowance
Energy	11.7% 340kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	NA	3.13% 1g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	145% 189g	130g per day for Men 19-50 years
Sugars	NA	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	NA	108% 41g	38g per day for Men 19-50 years
Protein	77% 43g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Tomato Paste	Recommended Dietary Allowance
Vitamin A	187% 1680μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	204% 32.6mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	166% 2.16mg	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	30% 120μg	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	198% 178mg	243% 219mg	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	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Fiddlehead Ferns	Tomato Paste	Recommended Dietary Allowance
Calcium	24% 240mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	406% 3.65mg	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	91% 7.3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	131% 3.02mg	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	83% 580mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	24% 889g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Fiddlehead Ferns VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Fiddlehead Ferns versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Fiddlehead Ferns vs Tomato Paste:

• 1 kilogram of Frozen Fiddlehead Ferns has 2.2 times more Vitamin A than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 4.3 times more Vitamin B1 than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns and Tomato Paste provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Frozen Fiddlehead Ferns, Unprepared as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Fiddlehead Ferns vs Tomato Paste:

• 1 kilogram of Frozen Fiddlehead Ferns has 3.1 times more Manganese and 1.2 times more Water than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.5 times more Calcium, 1.7 times more Copper, 4.1 times more Iron, 2.2 times more Magnesium, 1.4 times more Phosphorus, 7.9 times more Potassium and more Sodium than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns and Tomato Paste contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Tomato Paste contains 2.4 times more Energy and 3.3 times more Carbohydrate than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns and Tomato Paste offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Frozen Fiddlehead Ferns provide inadequate amounts of Energy