Comparing Nutrients in 500 calories Frozen Fiddlehead FernsVS Roasted Almonds

Weight per 500 calories

Frozen Fiddlehead Ferns

1471g

Roasted Almonds

83.6g

Dry Roasted Almonds have 17.6 times more energy per unit of mass than Frozen Fiddlehead Ferns, Unprepared, which is very high in comparison to other foods. Frozen Fiddlehead Ferns having low energy density.

Which food has more nutrients per 500 calories - Frozen Fiddlehead Ferns or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Frozen Fiddlehead Ferns

40%

53%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Frozen Fiddlehead Fernsvs Roasted Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.3%5.15g

Fat

45.3%44g

5.15 gvs44 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

10.7%3.42g

NA gvs3.42 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

0.52%0.008g

NA gvs0.008 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

63.7%11g

NA gvs11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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65%84.4g

Carbohydrate

13.5%17.6g

84.4 gvs17.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

5.6%4.06g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs4.06 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.012%0.008g

≤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]

NA gvs0.008 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.008g

NA gvs0.008 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%3.97g

NA gvs3.97 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

24%9.1g

NA gvs9.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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113%63.4g

Protein

31.3%17.5g

63.4 gvs17.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Fiddlehead Fernsvs Roasted Almonds

275%2471μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2471 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.21mg

Vitamin B1

5.37%0.064mg

Thiamine

0.21 mgvs0.064 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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147%1.9mg

Vitamin B2

77%1mg

Riboflavin

1.9 mgvs1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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300%48mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

48 mgvs3.04 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

5.37%0.27mg

Pantothenic acid

NA mgvs0.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

8.75%0.11mg

Pyridoxine

NA mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

11.5%46μg

Folates and Folic Acid

NA μgvs46 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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291%262mg

Vitamin C

0%0mg

Ascorbic acid

262 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

133%20mg

Tocopherols and Tocotrienols

NA mgvs20 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Fiddlehead Fernsvs Roasted Almonds

35.3%353mg

Calcium

22.4%224mg

353 mgvs224 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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359%3.24mg

Copper

102%0.92mg

3.24 mgvs0.92 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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134%10.7mg

Iron

39%3.1mg

10.7 mgvs3.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.5%279mg

Magnesium

55.5%233mg

279 mgvs233 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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601%14mg

Manganese

81%1.87mg

14 mgvs1.87 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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122%853mg

Phosphorus

56.3%394mg

853 mgvs394 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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55.8%1897mg

Potassium

17.5%596mg

1897 mgvs596 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

3.04%1.67μg

NA μgvs1.67 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.17%2.5mg

0 mgvs2.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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95%10.4mg

Zinc

25%2.77mg

10.4 mgvs2.77 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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35.3%1308g

Water

0.054%2g

1308 gvs2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Frozen Fiddlehead Ferns vs Roasted Almonds:

Frozen Fiddlehead Ferns, Unprepared have more Vitamin A, 3.2 times more Vitamin B1, 1.9 times more Vitamin B2, 15.8 times more Vitamin B3 and more Vitamin C than Dry Roasted Almonds.
Both Frozen Fiddlehead Ferns, Unprepared as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Fiddlehead Ferns vs Roasted Almonds:

Frozen Fiddlehead Ferns, Unprepared have 1.6 times more Calcium, 3.5 times more Copper, 3.4 times more Iron, 7.4 times more Manganese, 2.2 times more Phosphorus, 3.2 times more Potassium, 3.8 times more Zinc and 648.9 times more Water than Dry Roasted Almonds.
Both Frozen Fiddlehead Ferns, Unprepared and Dry Roasted Almonds have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Fiddlehead Ferns, Unprepared have 4.8 times more Carbohydrate and 3.6 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 8.5 times more Fat than Frozen Fiddlehead Ferns, Unprepared.
Both Frozen Fiddlehead Ferns, Unprepared and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
Both Frozen Fiddlehead Ferns, Unprepared as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Fiddlehead FernsVS UV Exposed Portabella MushroomsRoasted AlmondsVS UV Exposed Portabella MushroomsFrozen Fiddlehead FernsVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Frozen Fiddlehead FernsVS Roasted Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Fiddlehead Ferns or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: