Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Frozen Fiddlehead Ferns

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Frozen Fiddlehead Ferns: 1471g

Frozen Fiddlehead Ferns, Unprepared 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.

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Frozen Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	5.3% 5.15g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	NA	32g per day for Men 19-50 years
Omega 3	11% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	65% 84.4g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	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	103% 39g	NA	38g per day for Men 19-50 years
Protein	22.5% 12.6g	113% 63.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	275% 2471μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	300% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	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	43.5% 174μg	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	48.3% 43.5mg	291% 262mg	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	106% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	67.4% 674mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	359% 3.24mg	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	141% 11.3mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	66.5% 279mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	601% 14mg	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	62% 435mg	122% 853mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	55.8% 1897mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	NA	55μg per day for Men 19-50 years
Sodium	348% 5217mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	35.3% 1308g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Frozen Fiddlehead Ferns Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Frozen Fiddlehead Ferns?

Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Frozen Fiddlehead Ferns:

• 500 calories of Canned Carrots with Liquids and Salt have 5.4 times more Vitamin A and 2 times more Vitamin B1 than Frozen Fiddlehead Ferns.
• While 500 kcal of Frozen Fiddlehead Ferns, Unprepared contain 3.3 times more Vitamin B2, 5.2 times more Vitamin B3 and 6 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Frozen Fiddlehead Ferns:

• 500 calories of Canned Carrots with Liquids and Salt have 1.9 times more Calcium, 2 times more Potassium, more Sodium and 1.5 times more Water than Frozen Fiddlehead Ferns.
• While 500 kcal of Frozen Fiddlehead Ferns, Unprepared contain 1.4 times more Copper, 1.4 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Frozen Fiddlehead Ferns contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Liquids and Salt have 1.4 times more Carbohydrate than Frozen Fiddlehead Ferns.
• While 500 kcal of Frozen Fiddlehead Ferns, Unprepared contain 5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Frozen Fiddlehead Ferns offer comparable quantities of Energy per 500 calories.