Comparing Nutrients in 100 grams Frozen Fiddlehead Ferns VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Frozen Fiddlehead Ferns	40%	7%	53%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Frozen Fiddlehead Ferns	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	NA	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	NA	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.74g	2.8% 3.62g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	7.7% 4.3g	1.23% 0.69g	56g per day for Men 19-50 years

Vitamins

	Frozen Fiddlehead Ferns	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	18.7% 168μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.17% 0.014mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.26mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.96% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.92% 0.1mg	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	2.25% 9μg	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	19.8% 18mg	6.9% 6.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Fiddlehead Ferns	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	2.4% 24mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	10% 0.09mg	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	9.13% 0.73mg	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	5.74% 0.13mg	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	8.3% 58mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	NA	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Fiddlehead Ferns vs Canned Tomatoes with Green Chilies:

• Frozen Fiddlehead Ferns, Unprepared have 8.4 times more Vitamin A, 6.8 times more Vitamin B2, 5.1 times more Vitamin B3 and 2.9 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 2.4 times more Vitamin B1 than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Fiddlehead Ferns vs Canned Tomatoes with Green Chilies:

• Frozen Fiddlehead Ferns, Unprepared have 2.4 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium, 7.1 times more Manganese, 4.1 times more Phosphorus, 1.2 times more Potassium and 5.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain more Sodium than Frozen Fiddlehead Ferns, Unprepared.
• Both Frozen Fiddlehead Ferns, Unprepared and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Fiddlehead Ferns, Unprepared have 2.3 times more Energy, 1.6 times more Carbohydrate and 6.2 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Frozen Fiddlehead Ferns, Unprepared as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.