Comparing Nutrients in 500 calories Carrots VS Fiddlehead Ferns

Weight per 500 calories

• Carrots: 1220g
• Fiddlehead Ferns: 1471g

Carrots have 1.2 times more energy per 100g than Fiddlehead Ferns. It has low energy density when compared to other foods. Raw Fiddlehead Ferns having low energy density.

Which food has more nutrients per 500 calories - Carrots or Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Carrots	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	6.06% 5.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	NA	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	7.17% 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	90% 117g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	NA	38g per day for Men 19-50 years
Protein	20.3% 11.3g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Carrots	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	296% 2662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	458% 73.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	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	80% 72mg	435% 391mg	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	53.7% 8.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	40.2% 402mg	47% 471mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	523% 4.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	326% 7.5mg	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	61% 427mg	212% 1485mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	160% 5441mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	56% 841mg	0.98% 14.7mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	29% 1077g	35.2% 1304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Fiddlehead Ferns:

• Raw Carrots have 3.8 times more Vitamin A and 2.7 times more Vitamin B1 than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 4.4 times more Vitamin B2, 6.1 times more Vitamin B3 and 5.4 times more Vitamin C than Raw Carrots.
• Both Raw Carrots as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Fiddlehead Ferns:

• Raw Carrots have 57.2 times more Sodium than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 8.6 times more Copper, 5.3 times more Iron, 3.4 times more Magnesium, 4.3 times more Manganese, 3.5 times more Phosphorus, 1.4 times more Potassium and 4.2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Fiddlehead Ferns have similar amounts of Calcium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.4 times more Carbohydrate than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 2 times more Fat and 5.9 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Fiddlehead Ferns have similar amounts of Energy per 500 kcal.
• Both Raw Carrots as well as Raw Fiddlehead Ferns have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.