Comparing Nutrients in 500 calories Fiddlehead Ferns VS Tomatoes in Juice with Salt

Weight per 500 calories

• Fiddlehead Ferns: 1471g
• Tomatoes in Juice with Salt: 3125g

Fiddlehead Ferns have 2.1 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Fiddlehead Ferns or Tomatoes in Juice with Salt?

Macros Ratio

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

Macro Nutrients

	Fiddlehead Ferns	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.06% 5.9g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	NA	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.7% 81.5g	83.4% 108g	130g per day for Men 19-50 years
Sugars	NA	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	156% 59.4g	38g per day for Men 19-50 years
Protein	119% 67g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	296% 2662μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	458% 73.2mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	267% 3.47mg	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	NA	62.5% 250μg	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	435% 391mg	438% 394mg	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	NA	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fiddlehead Ferns	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	47% 471mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	523% 4.7mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	241% 19.3mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	326% 7.5mg	92% 2.13mg	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	212% 1485mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	160% 5441mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	NA	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	0.98% 14.7mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	35.2% 1304g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fiddlehead Ferns vs Tomatoes in Juice with Salt:

• Raw Fiddlehead Ferns have 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.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 61.1 times more Vitamin B1 than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin C per 500 kcal.
• Both Raw Fiddlehead Ferns as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Fiddlehead Ferns vs Tomatoes in Juice with Salt:

• Raw Fiddlehead Ferns have 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.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.2 times more Calcium, 244.4 times more Sodium and 2.3 times more Water than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Fiddlehead Ferns have 2.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Fat and 1.3 times more Carbohydrate than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 500 kcal.
• Both Raw Fiddlehead Ferns as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.