Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Frozen Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	6.2% 180kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	44% 57.4g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	NA	38g per day for Men 19-50 years
Protein	17% 9.5g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	187% 1680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	204% 32.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	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

	Cooked Ripe Red Tomatoes	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	11% 110mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	85% 6.8mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	40% 280mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24% 889g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Frozen Fiddlehead Ferns:

• Cooked Ripe Red Tomatoes have 2.6 times more Vitamin B1 and 1.3 times more Vitamin C than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 7 times more Vitamin A, 5.9 times more Vitamin B2 and 6.1 times more Vitamin B3 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes vs Frozen Fiddlehead Ferns:

• Cooked Ripe Red Tomatoes have 1.7 times more Potassium than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 2.2 times more Calcium, 2.9 times more Copper, 2.1 times more Magnesium, 9 times more Manganese, 2.1 times more Phosphorus and 5.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Fiddlehead Ferns, Unprepared contain 1.9 times more Energy, 1.4 times more Carbohydrate and 4.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.