Comparing Nutrients in 7 ounces Tomatoes VS Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Tomatoes	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	NA	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	8.46% 11g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	NA	38g per day for Men 19-50 years
Protein	3.1% 1.75g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	40% 359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	61.8% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	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	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	2% 20mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	70.6% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Fiddlehead Ferns:

• Raw Ripe Red Tomatoes have 1.9 times more Vitamin B1 than Raw Fiddlehead Ferns.
• While Raw Fiddlehead Ferns contain 4.3 times more Vitamin A, 11.1 times more Vitamin B2, 8.4 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Fiddlehead Ferns:

• Raw Fiddlehead Ferns contain 3.2 times more Calcium, 5.4 times more Copper, 4.9 times more Iron, 3.1 times more Magnesium, 4.5 times more Manganese, 4.2 times more Phosphorus, 1.6 times more Potassium and 4.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Fiddlehead Ferns have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Fiddlehead Ferns contain 1.9 times more Energy, 1.4 times more Carbohydrate and 5.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Fiddlehead Ferns have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.