Comparing Nutrients in 100 grams Fiddlehead Ferns VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Fiddlehead Ferns	41%	8%	51%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Fiddlehead Ferns	Tomato Paste	Recommended Dietary Allowance
Energy	1.17% 34kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.1g	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	0.89% 0.15g	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	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	16.8% 12g	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	8.07% 5.85g	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	% 5.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	NA	10.8% 4.1g	38g per day for Men 19-50 years
Protein	8.13% 4.55g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Fiddlehead Ferns	Tomato Paste	Recommended Dietary Allowance
Vitamin A	20% 181μg	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	16.6% 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	3% 12μg	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	24.3% 22mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fiddlehead Ferns	Tomato Paste	Recommended Dietary Allowance
Calcium	3.2% 32mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	40.6% 0.37mg	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	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	13% 0.3mg	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	12% 83mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	30% 1014mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	7.55% 0.83mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.4% 88.7g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Fiddlehead Ferns VS Tomato Paste per 100 g

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

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

• 100 grams of Fiddlehead Ferns have 2.4 times more Vitamin A, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.2 times more Vitamin C than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 3 times more Vitamin B1 than Raw Fiddlehead Ferns.
• 100 grams of Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Raw Fiddlehead Ferns as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Fiddlehead Ferns have 1.7 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Zinc and 1.2 times more Water than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 2.3 times more Iron, 2.7 times more Potassium and 59 times more Sodium than Raw Fiddlehead Ferns.
• Both Fiddlehead Ferns and Tomato Paste contain similar levels of Calcium, Copper and Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Canned Tomato Paste contain 2.4 times more Energy and 3.4 times more Carbohydrate than Raw Fiddlehead Ferns.
• Both Fiddlehead Ferns and Tomato Paste offer comparable quantities of Protein per 100 grams.
• 100 grams of Fiddlehead Ferns provide inadequate amounts of Energy