Comparing Nutrients in 1 pound Fiddlehead Ferns VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Fiddlehead Ferns	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	22.7% 8.6g	38g per day for Men 19-50 years
Protein	37% 20.6g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	91% 821μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	38.7% 0.5mg	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	9.07% 36.3μg	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	134% 121mg	63.5% 57mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fiddlehead Ferns	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	14.5% 145mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	74.3% 5.94mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	13.4% 0.31mg	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	65.4% 458mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 402g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Fiddlehead Ferns vs Tomatoes in Juice with Salt:

• Raw Fiddlehead Ferns have 9.1 times more Vitamin A, 3.8 times more Vitamin B2, 7 times more Vitamin B3 and 2.1 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 28.8 times more Vitamin B1 than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Fiddlehead Ferns vs Tomatoes in Juice with Salt:

• Raw Fiddlehead Ferns have 6.2 times more Copper, 2.3 times more Iron, 3.4 times more Magnesium, 7.5 times more Manganese, 5.9 times more Phosphorus, 1.9 times more Potassium and 6.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 115 times more Sodium than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Fiddlehead Ferns have 2.1 times more Energy, 1.6 times more Carbohydrate and 5.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Raw Fiddlehead Ferns as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.