Comparing Nutrients in 1 kilogram Fiddlehead Ferns VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Fiddlehead Ferns	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	11.7% 340kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	NA	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	NA	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	NA	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	NA	87% 33g	38g per day for Men 19-50 years
Protein	81.3% 45.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	201% 1810μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	311% 49.8mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	64.6% 0.84mg	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	27.5% 110μg	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	296% 266mg	25.6% 23mg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fiddlehead Ferns	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	32% 320mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	91% 0.82mg	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	164% 13mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	72.6% 1.67mg	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	144% 1010mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 887g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Fiddlehead Ferns VS Cooked Frozen Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Fiddlehead Ferns vs Cooked Frozen Carrots:

• 1 kilogram of Fiddlehead Ferns has 5.7 times more Vitamin B2, 12 times more Vitamin B3 and 11.6 times more Vitamin C than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 4.7 times more Vitamin A and 1.5 times more Vitamin B1 than Raw Fiddlehead Ferns.
• 1 kilogram of Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Raw Fiddlehead Ferns as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fiddlehead Ferns vs Cooked Frozen Carrots:

• 1 kilogram of Fiddlehead Ferns has 3.9 times more Copper, 2.5 times more Iron, 3.1 times more Magnesium, 3.1 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 59 times more Sodium than Raw Fiddlehead Ferns.
• Both Fiddlehead Ferns and Cooked Frozen Carrots contain similar levels of Calcium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fiddlehead Ferns has 7.8 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.4 times more Carbohydrate than Raw Fiddlehead Ferns.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Fiddlehead Ferns as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy in one kilogram.