Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	8.46% 11g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	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	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	2.06% 1.15g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	135% 1216μg	40% 359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	61.8% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	3.97% 16μg	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	4.4% 3.97mg	58.7% 52.8mg	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	9.66% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	70.6% 0.64mg	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	13% 1.03mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	44% 1mg	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	5.67% 39.7mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	5% 185g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Fiddlehead Ferns:

• Canned Carrots Solids and Liquids with Salt have 3.4 times more Vitamin A than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 7.8 times more Vitamin B2, 11.8 times more Vitamin B3 and 13.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Fiddlehead Ferns have similar amounts of Vitamin B1 per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Fiddlehead Ferns:

• Canned Carrots Solids and Liquids with Salt have 240 times more Sodium than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 3.1 times more Copper, 2.5 times more Iron, 3.8 times more Magnesium, 5.1 times more Phosphorus, 2.1 times more Potassium and 2.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Fiddlehead Ferns have similar amounts of Calcium, Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Fiddlehead Ferns contain 1.5 times more Energy and 7.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Fiddlehead Ferns have similar amounts of Carbohydrate per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Fiddlehead Ferns have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.