Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Fiddlehead Ferns

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Fiddlehead Ferns: 882g

Raw Fiddlehead Ferns have 2.1 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Tomatoes in Juice with Salt	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	NA	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	37.6% 49g	130g per day for Men 19-50 years
Sugars	66% 48g	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	34% 24.6g	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	NA	38g per day for Men 19-50 years
Protein	26.5% 15g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	177% 1597μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	143% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	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	37.5% 150μg	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	263% 236mg	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	73.8% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	62% 619mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	314% 2.82mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	144% 11.6mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	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	45.5% 319mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	96% 3265mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	55μg per day for Men 19-50 years
Sodium	144% 2156mg	0.59% 8.82mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	66.6% 7.32mg	11mg per day for Men 19-50 years
Water	48% 1777g	21% 782g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Fiddlehead Ferns:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 61.1 times more Vitamin B1 than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 4.3 times more Vitamin A, 1.8 times more Vitamin B2 and 3.3 times more Vitamin B3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Fiddlehead Ferns have similar amounts of Vitamin C per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice 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 Tomatoes in Juice with Salt vs Fiddlehead Ferns:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.2 times more Calcium, 244.4 times more Sodium and 2.3 times more Water than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 2.9 times more Copper, 1.6 times more Magnesium, 3.5 times more Manganese, 2.8 times more Phosphorus and 3.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Fiddlehead Ferns have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.3 times more Fat and 1.3 times more Carbohydrate than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 2.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Fiddlehead Ferns have similar amounts of Energy per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Fiddlehead Ferns have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.