Comparing Nutrients in 100 grams Fiddlehead Ferns VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Fiddlehead Ferns	Tomato Powder	Recommended Dietary Allowance
Energy	1.17% 34kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	NA	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	NA	60.6% 44g	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	43.4% 16.5g	38g per day for Men 19-50 years
Protein	8.13% 4.55g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Tomato Powder	Recommended Dietary Allowance
Vitamin A	20% 181μg	96% 862μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	57% 9.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	35% 0.46mg	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	30% 120μg	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	29.6% 26.6mg	130% 117mg	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	81.7% 12.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.7% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fiddlehead Ferns	Tomato Powder	Recommended Dietary Allowance
Calcium	3.2% 32mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	138% 1.24mg	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	16.4% 1.3mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	42.4% 178mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	85% 1.95mg	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	14.4% 101mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	56.7% 1927mg	3400mg per day for Men 19-50 years
Selenium	NA	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	8.93% 134mg	1500mg per day for Men 19-50 years
Zinc	7.55% 0.83mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.4% 88.7g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Fiddlehead Ferns VS Tomato Powder per 100 g

Compare the macro and micronutrient content in 100 g of Fiddlehead Ferns versus 100 g of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Fiddlehead Ferns vs Tomato Powder:

• 100 g of Tomato Powder contain 4.8 times more Vitamin A, 45.7 times more Vitamin B1, 3.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 4.4 times more Vitamin C than Raw Fiddlehead Ferns.
• 100 grams of Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Raw Fiddlehead Ferns as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Fiddlehead Ferns vs Tomato Powder:

• 100 grams of Fiddlehead Ferns have 29 times more Water than Tomato Powder.
• While 100 g of Tomato Powder contain 5.2 times more Calcium, 3.9 times more Copper, 3.5 times more Iron, 5.2 times more Magnesium, 3.8 times more Manganese, 2.9 times more Phosphorus, 5.2 times more Potassium, 134 times more Sodium and 2.1 times more Zinc than Raw Fiddlehead Ferns.

Comparison of macro-nutrients per 100 grams:

• 100 g of Tomato Powder contain 8.9 times more Energy, 13.5 times more Carbohydrate and 2.8 times more Protein than Raw Fiddlehead Ferns.
• 100 grams of Fiddlehead Ferns provide inadequate amounts of Energy