Comparing Nutrients in 5 ounces Frozen Fiddlehead Ferns VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Fiddlehead Ferns	40%	7%	53%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Frozen Fiddlehead Ferns	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	1.66% 48kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	NA	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	NA	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	NA	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.26% 8.14g	3.85% 5g	130g per day for Men 19-50 years
Sugars	NA	5.04% 3.66g	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	2.6% 1.9g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	1.5% 0.57g	38g per day for Men 19-50 years
Protein	11% 6.1g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	26.5% 238μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.63% 0.099mg	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	7.1% 28.3μg	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	28% 25.2mg	110% 99mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Fiddlehead Ferns	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.8μg	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	13% 1.03mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	4.2% 0.096mg	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	11.7% 82.2mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	5.38% 183mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Fiddlehead Ferns VS Tomato Juice with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Fiddlehead Ferns vs Tomato Juice with Salt:

• 5 ounces of Frozen Fiddlehead Ferns have 7.3 times more Vitamin A, 1.7 times more Vitamin B2 and 4.8 times more Vitamin B3 than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 7.1 times more Vitamin B1 and 3.9 times more Vitamin C than Frozen Fiddlehead Ferns, Unprepared.
• 5 ounces of Frozen Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Frozen Fiddlehead Ferns, Unprepared as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Fiddlehead Ferns vs Tomato Juice with Salt:

• 5 ounces of Frozen Fiddlehead Ferns have 2.4 times more Calcium, 5.2 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 13.8 times more Manganese, 3.1 times more Phosphorus and 6.5 times more Zinc than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 1.7 times more Potassium and more Sodium than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns and Tomato Juice with Salt contain similar levels of Water per five ounces.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Fiddlehead Ferns have 1.6 times more Carbohydrate and 5.1 times more Protein than Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Protein
• Both Frozen Fiddlehead Ferns, Unprepared as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy in five ounces.