Comparing Nutrients in 300 calories Canned Carrots with Salt VS Fiddlehead Ferns

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Fiddlehead Ferns: 882g

Raw Fiddlehead Ferns have 1.4 times more energy per unit of mass than Drained Canned Carrots with Salt, which is low in comparison to other foods. Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Canned Carrots with Salt	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	NA	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	37.6% 49g	130g per day for Men 19-50 years
Sugars	41% 29.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	13.7% 7.68g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	744% 6696μg	177% 1597μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	143% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	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	27% 108μg	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	36% 32.4mg	261% 235mg	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	59.2% 8.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	30% 300mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	314% 2.82mg	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	96% 7.68mg	144% 11.6mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	196% 4.5mg	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	41% 288mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	96% 3265mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	NA	55μg per day for Men 19-50 years
Sodium	194% 2904mg	0.59% 8.82mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	66.6% 7.32mg	11mg per day for Men 19-50 years
Water	30% 1115g	21% 782g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Fiddlehead Ferns Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Fiddlehead Ferns?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Fiddlehead Ferns:

• 300 calories of Canned Carrots with Salt have 4.2 times more Vitamin A and 1.2 times more Vitamin B1 than Fiddlehead Ferns.
• While 300 kcal of Raw Fiddlehead Ferns contain 5.1 times more Vitamin B2, 6.6 times more Vitamin B3 and 7.2 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Fiddlehead Ferns:

• 300 calories of Canned Carrots with Salt have 329.1 times more Sodium and 1.4 times more Water than Fiddlehead Ferns.
• While 300 kcal of Raw Fiddlehead Ferns contain 2.3 times more Copper, 1.5 times more Iron, 3.1 times more Magnesium, 3.1 times more Phosphorus, 1.5 times more Potassium and 2.3 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Fiddlehead Ferns contain similar levels of Calcium and Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Salt have 1.4 times more Carbohydrate than Fiddlehead Ferns.
• While 300 kcal of Raw Fiddlehead Ferns contain 5.2 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Fiddlehead Ferns offer comparable quantities of Energy per 300 calories.