Comparing Nutrients in 300 calories Tomato Paste VS Fiddlehead Ferns

Weight per 300 calories

• Tomato Paste: 366g
• Fiddlehead Ferns: 882g

Tomato Paste has 2.4 times more energy per 100g than Fiddlehead Ferns. It has average energy density when compared to other foods. Raw Fiddlehead Ferns having low energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Tomato Paste	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	NA	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	37.6% 49g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	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	29.5% 21.4g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	28.2% 16g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	31% 278μg	177% 1597μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	143% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	11% 44μg	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	89% 80mg	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	105% 15.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	13% 132mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	148% 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	136% 11mg	144% 11.6mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	43.4% 304mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	96% 3265mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	NA	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	0.59% 8.82mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	66.6% 7.32mg	11mg per day for Men 19-50 years
Water	7.27% 269g	21% 782g	3700g per day for Men 19-50 years

Tomato Paste VS Fiddlehead Ferns Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Fiddlehead Ferns?

Lets compare vitamin content per 300 calories of Tomato Paste vs Fiddlehead Ferns:

• 300 calories of Tomato Paste have 1.2 times more Vitamin B1 than Fiddlehead Ferns.
• While 300 kcal of Raw Fiddlehead Ferns contain 5.7 times more Vitamin A, 3.3 times more Vitamin B2, 3.9 times more Vitamin B3 and 2.9 times more Vitamin C than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Fiddlehead Ferns:

• 300 calories of Tomato Paste have 24.5 times more Sodium than Fiddlehead Ferns.
• While 300 kcal of Raw Fiddlehead Ferns contain 2.1 times more Calcium, 2.1 times more Copper, 2 times more Magnesium, 4.1 times more Manganese, 2.9 times more Phosphorus, 3.2 times more Zinc and 2.9 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Fiddlehead Ferns contain similar levels of Iron and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 1.4 times more Carbohydrate than Fiddlehead Ferns.
• While 300 kcal of Raw Fiddlehead Ferns contain 2.5 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Fiddlehead Ferns offer comparable quantities of Energy per 300 calories.