Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Frozen Fiddlehead Ferns

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Frozen Fiddlehead Ferns: 1471g

Frozen Fiddlehead Ferns, Unprepared have 1.9 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Frozen Fiddlehead Ferns?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen Fiddlehead Ferns	40%	7%	53%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	5.3% 5.15g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	NA	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	NA	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	65% 84.4g	130g per day for Men 19-50 years
Sugars	95% 69g	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	50% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	NA	38g per day for Men 19-50 years
Protein	47% 26.4g	113% 63.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	74% 667μg	275% 2471μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	300% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	90% 361μg	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	704% 633mg	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	104% 15.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	30.6% 306mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	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	236% 19mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	66.5% 279mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	111% 778mg	122% 853mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	55.8% 1897mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	NA	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	71% 2621g	35.3% 1308g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Frozen Fiddlehead Ferns:

• Cooked Ripe Red Tomatoes have 4.9 times more Vitamin B1 and 2.4 times more Vitamin C than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 3.7 times more Vitamin A, 3.1 times more Vitamin B2 and 3.2 times more Vitamin B3 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Frozen Fiddlehead Ferns:

• Cooked Ripe Red Tomatoes have 1.8 times more Iron, 3.2 times more Potassium, more Sodium and 2 times more Water than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 1.6 times more Copper, 4.7 times more Manganese and 2.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Calcium, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.3 times more Carbohydrate than Frozen Fiddlehead Ferns, Unprepared.
• While Frozen Fiddlehead Ferns, Unprepared contain 1.7 times more Fat and 2.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen Fiddlehead Ferns, Unprepared have similar amounts of Energy per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Frozen Fiddlehead Ferns, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.