Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Frozen Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Baked Red Potatoes	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	30% 870kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	44% 57.4g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	41% 23g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	187% 1680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	204% 32.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	198% 178mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	9% 90mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	244% 2.2mg	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	87.5% 7mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	409% 9.4mg	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	103% 720mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	20.7% 767g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Frozen Fiddlehead Ferns:

• Baked Whole Red Potatoes have 5.1 times more Vitamin B1 than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 168 times more Vitamin A, 2.6 times more Vitamin B2, 2 times more Vitamin B3 and 1.4 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Frozen Fiddlehead Ferns:

• Baked Whole Red Potatoes have 1.5 times more Magnesium, 1.2 times more Phosphorus and 4.2 times more Potassium than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 2.7 times more Calcium, 1.3 times more Copper, 5.4 times more Manganese and 1.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Red Potatoes have 2.6 times more Energy and 3.4 times more Carbohydrate than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 1.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.