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

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Fiddlehead Ferns: 882g

Raw Fiddlehead Ferns have 1.5 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is low in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	37.6% 49g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	61.8% 23.5g	NA	38g per day for Men 19-50 years
Protein	13.5% 7.57g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	888% 7996μg	177% 1597μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	143% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	26% 104μg	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	29% 26mg	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	63.5% 9.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	40.4% 404mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	84.8% 6.8mg	144% 11.6mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	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	37.3% 261mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	96% 3265mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	NA	55μg per day for Men 19-50 years
Sodium	209% 3130mg	0.59% 8.82mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	66.6% 7.32mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	21% 782g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 5 times more Vitamin A and 1.4 times more Vitamin B1 than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 5.3 times more Vitamin B2, 8 times more Vitamin B3 and 9 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Calcium, 1.3 times more Manganese, 354.8 times more Sodium and 1.6 times more Water than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 2.1 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 3.4 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 300 calories:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Carbohydrate than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 1.9 times more Fat and 5.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Fiddlehead Ferns have similar amounts of Energy per 300 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Fiddlehead Ferns have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.