Comparing Nutrients in 5 ounces Fiddlehead Ferns VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Fiddlehead Ferns	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	NA	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	NA	3.73% 1.4g	38g per day for Men 19-50 years
Protein	11.5% 6.45g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	28.5% 257μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	1.85% 0.024mg	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	1.77% 7.1μg	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	42% 37.7mg	12.4% 11mg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fiddlehead Ferns	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	17.6% 0.16mg	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	23.2% 1.86mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	3.64% 0.084mg	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	20.5% 143mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Fiddlehead Ferns VS Stewed Canned Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Fiddlehead Ferns versus 5 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fiddlehead Ferns vs Stewed Canned Tomatoes:

• 5 ounces of Fiddlehead Ferns have 20.1 times more Vitamin A, 6 times more Vitamin B2, 7 times more Vitamin B3 and 3.4 times more Vitamin C than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 2.3 times more Vitamin B1 than Raw Fiddlehead Ferns.
• 5 ounces of Fiddlehead Ferns have insufficient amounts of Vitamin B1
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A
• Both Raw Fiddlehead Ferns as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Fiddlehead Ferns vs Stewed Canned Tomatoes:

• 5 ounces of Fiddlehead Ferns have 2.9 times more Copper, 2.8 times more Magnesium, 8.6 times more Manganese, 5.1 times more Phosphorus, 1.8 times more Potassium and 4.9 times more Zinc than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 221 times more Sodium than Raw Fiddlehead Ferns.
• Both Fiddlehead Ferns and Stewed Canned Tomatoes contain similar levels of Calcium, Iron and Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fiddlehead Ferns have 5 times more Protein than Stewed Canned Tomatoes.
• Both Fiddlehead Ferns and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Raw Fiddlehead Ferns as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy in five ounces.