Comparing Nutrients in 300 calories Oil Roasted Almonds VS Fiddlehead Ferns

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Fiddlehead Ferns: 882g

Oil Roasted Almonds have 17.9 times more energy per 100g than Fiddlehead Ferns. It has very high energy density when compared to other foods. Raw Fiddlehead Ferns having low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Oil Roasted Almonds	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	37.6% 49g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	0% 0g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	NA	38g per day for Men 19-50 years
Protein	18.7% 10.5g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	177% 1597μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	143% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	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	3.34% 13.3μg	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	0% 0mg	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	85.6% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	14.4% 144mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	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	22.7% 1.8mg	144% 11.6mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	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	33% 230mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	96% 3265mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	NA	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	0.59% 8.82mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	66.6% 7.32mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	21% 782g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Fiddlehead Ferns Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Fiddlehead Ferns?

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Fiddlehead Ferns:

• 300 kcal of Raw Fiddlehead Ferns contain more Vitamin A, 3.9 times more Vitamin B1, 4.8 times more Vitamin B2, 24.3 times more Vitamin B3 and more Vitamin C than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Oil Roasted Almonds as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Fiddlehead Ferns:

• 300 kcal of Raw Fiddlehead Ferns contain 2 times more Calcium, 6 times more Copper, 6.4 times more Iron, 2.2 times more Magnesium, 3.7 times more Manganese, 3.9 times more Phosphorus, 9.5 times more Potassium, 4.8 times more Zinc and 565.4 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Almonds have 7.7 times more Fat than Fiddlehead Ferns.
• While 300 kcal of Raw Fiddlehead Ferns contain 5.6 times more Carbohydrate and 3.8 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Fiddlehead Ferns offer comparable quantities of Energy per 300 calories.