Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS 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	1.12% 32.6kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	NA	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	6.26% 8.14g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	6.7% 2.55g	NA	38g per day for Men 19-50 years
Protein	1.47% 0.82g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Frozen Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	97% 869μg	26.5% 238μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	2.83% 11.3μg	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	3.15% 2.83mg	28% 25.2mg	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	6.9% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	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	4.4% 44mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	34.6% 0.31mg	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	9.2% 0.74mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	58% 1.33mg	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	4.05% 28.3mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	5.38% 183mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Frozen Fiddlehead Ferns per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Frozen Fiddlehead Ferns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Frozen Fiddlehead Ferns:

• 5 ounces of Canned Carrots with Liquids and Salt have 3.6 times more Vitamin A than Frozen Fiddlehead Ferns.
• While 5 oz of Frozen Fiddlehead Ferns, Unprepared contain 4.8 times more Vitamin B2, 7.7 times more Vitamin B3 and 8.9 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 B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Frozen Fiddlehead Ferns:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Calcium, 1.3 times more Potassium and more Sodium than Frozen Fiddlehead Ferns.
• While 5 oz of Frozen Fiddlehead Ferns, Unprepared contain 2.1 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 2.9 times more Phosphorus and 2.4 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 Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Fiddlehead Ferns, Unprepared contain 7.4 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 Carbohydrate per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen Fiddlehead Ferns, Unprepared provide inadequate amounts of Energy in five ounces.