Comparing Nutrients in 1 pound Fiddlehead Ferns VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Fiddlehead Ferns	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	5.3% 154kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	8.36% 3.18g	38g per day for Men 19-50 years
Protein	37% 20.6g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	91% 821μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fiddlehead Ferns	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	14.5% 145mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	37.8% 0.34mg	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	74.3% 5.94mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 402g	11.6% 428g	3700g per day for Men 19-50 years

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

• Raw Fiddlehead Ferns have 7.5 times more Vitamin A, 9.5 times more Vitamin B2 and 9.4 times more Vitamin B3 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Vitamin B1 than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns and Cooked Ripe Red Tomatoes have similar amounts of Vitamin C per 1 lb.
• Both Raw Fiddlehead Ferns as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Fiddlehead Ferns vs Cooked Ripe Red Tomatoes:

• Raw Fiddlehead Ferns have 2.9 times more Calcium, 4.3 times more Copper, 1.9 times more Iron, 3.8 times more Magnesium, 4.9 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium and 5.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Raw Fiddlehead Ferns and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Fiddlehead Ferns have 1.9 times more Energy, 1.4 times more Carbohydrate and 4.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Raw Fiddlehead Ferns as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.