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

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Fiddlehead Ferns	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	NA	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	8.46% 11g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.92g	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	NA	7.83% 2.98g	38g per day for Men 19-50 years
Protein	16% 9.03g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	40% 359μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.8% 9.9mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17% 0.22mg	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	4.47% 18μg	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	58.7% 52.8mg	5.95% 5.36mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fiddlehead Ferns	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	23% 0.21mg	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	32.5% 2.6mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	39% 0.89mg	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	28.6% 200mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.76% 176g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Fiddlehead Ferns VS Canned Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Fiddlehead Ferns versus 7 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Fiddlehead Ferns have 7 times more Vitamin B2, 9 times more Vitamin B3 and 9.9 times more Vitamin C than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 3.1 times more Vitamin A than Raw Fiddlehead Ferns.
• Both Raw Fiddlehead Ferns as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Fiddlehead Ferns have 1.3 times more Calcium, 3.1 times more Copper, 2 times more Iron, 4.3 times more Magnesium, 4.2 times more Phosphorus, 2.1 times more Potassium and 3.2 times more Zinc than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 242 times more Sodium than Raw Fiddlehead Ferns.
• Both Fiddlehead Ferns and Canned Carrots with Salt contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fiddlehead Ferns have 7.1 times more Protein than Canned Carrots with Salt.
• Both Fiddlehead Ferns and Canned Carrots with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Raw Fiddlehead Ferns as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy in seven ounces.