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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	0.52% 15kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	NA	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.62g	4.26% 5.54g	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	1.23% 0.69g	8.13% 4.55g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	NA	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	2.25% 9μg	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	6.9% 6.2mg	29.6% 26.6mg	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

	Canned Tomatoes with Green Chilies	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	2% 20mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	35.6% 0.32mg	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	3.25% 0.26mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	22% 0.51mg	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	2% 14mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.4% 88.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Fiddlehead Ferns per 100 g

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of Fiddlehead Ferns to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Canned Tomatoes with Green Chilies have 1.7 times more Vitamin B1 than Fiddlehead Ferns.
• While 100 g of Raw Fiddlehead Ferns contain 9.1 times more Vitamin A, 11.1 times more Vitamin B2, 7.8 times more Vitamin B3 and 4.3 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 100 grams of Fiddlehead Ferns have insufficient amounts of Vitamin B1
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Canned Tomatoes with Green Chilies have 401 times more Sodium than Fiddlehead Ferns.
• While 100 g of Raw Fiddlehead Ferns contain 1.6 times more Calcium, 3.6 times more Copper, 5 times more Iron, 3.1 times more Magnesium, 3.9 times more Manganese, 7.2 times more Phosphorus, 3.5 times more Potassium and 6.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Fiddlehead Ferns contain similar levels of Water per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Fiddlehead Ferns contain 1.5 times more Carbohydrate and 6.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Fiddlehead Ferns provide inadequate amounts of Energy in 100 grams.