Comparing Nutrients in 500 calories Tomato Paste VS Fiddlehead Ferns

Weight per 500 calories

• Tomato Paste: 610g
• Fiddlehead Ferns: 1471g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	6.06% 5.9g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	NA	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	NA	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	102% 74.3g	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	49.2% 35.7g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	47% 26.3g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	296% 2662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	458% 73.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	18.3% 73μg	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	148% 134mg	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	175% 26.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	22% 220mg	47% 471mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	523% 4.7mg	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	227% 18mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	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	72.3% 506mg	212% 1485mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	160% 5441mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	NA	55μg per day for Men 19-50 years
Sodium	24% 360mg	0.98% 14.7mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	12% 448g	35.2% 1304g	3700g per day for Men 19-50 years

Tomato Paste VS Fiddlehead Ferns Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Fiddlehead Ferns?

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

• 500 calories of Tomato Paste have 1.2 times more Vitamin B1 than Fiddlehead Ferns.
• While 500 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 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Fiddlehead Ferns:

• 500 calories of Tomato Paste have 24.5 times more Sodium than Fiddlehead Ferns.
• While 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 1.4 times more Carbohydrate than Fiddlehead Ferns.
• While 500 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 500 calories.