Comparing Nutrients in 100 calories Canned Tomato Sauce with Tidbits VS Cooked Tree Fern

Weight per 100 calories

• Canned Tomato Sauce with Tidbits: 313g
• Cooked Tree Fern: 250g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Tomato Sauce with Tidbits or Cooked Tree Fern?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomato Sauce with Tidbits	14%	9%	77%
Cooked Tree Fern	3%	1%	96%

Macro Nutrients

	Canned Tomato Sauce with Tidbits	Cooked Tree Fern	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.07% 0.023g	32g per day for Men 19-50 years
Omega 3	1.17% 0.019g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	21% 27.5g	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	11.5% 4.38g	24.3% 9.25g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Canned Tomato Sauce with Tidbits	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	14% 125μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	3.15% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.48mg	34.4% 0.45mg	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	7.03% 28μg	9.38% 37.5μg	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	74.7% 67mg	83.3% 75mg	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 Tomato Sauce with Tidbits	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	3.13% 31.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	4.86% 0.044mg	56% 0.51mg	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	26.6% 2.13mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	58.6% 1.35mg	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	18.8% 131mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	0.37% 12.5mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	3.13% 47mg	0.83% 12.5mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	7.05% 0.78mg	11mg per day for Men 19-50 years
Water	7.52% 278g	6% 222g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Tomato Sauce with Tidbits vs Cooked Tree Fern:

• Canned Tomato Sauce with Tomato Tidbits have 5 times more Vitamin A, more Vitamin B1 and 4.3 times more Vitamin B5 than Cooked Tree Fern no Salt.
• While Cooked Tree Fern no Salt contains 2.5 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Canned Tomato Sauce with Tomato Tidbits.
• Both Canned Tomato Sauce with Tomato Tidbits and Cooked Tree Fern no Salt have similar amounts of Vitamin B6 and Vitamin C per 100 kcal.
• Both Canned Tomato Sauce with Tomato Tidbits as well as Cooked Tree Fern no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Tomato Sauce with Tidbits vs Cooked Tree Fern:

• Canned Tomato Sauce with Tomato Tidbits have 1.6 times more Calcium, 5.3 times more Iron, 5 times more Magnesium, 13.1 times more Phosphorus, 93.3 times more Potassium, 3.8 times more Sodium and 1.3 times more Water than Cooked Tree Fern no Salt.
• While Cooked Tree Fern no Salt contains 11.5 times more Copper, 2 times more Manganese and 1.3 times more Zinc than Canned Tomato Sauce with Tomato Tidbits.
• Both Canned Tomato Sauce with Tomato Tidbits and Cooked Tree Fern no Salt have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Tomato Sauce with Tomato Tidbits have 7 times more Fat, 13.4 times more Omega 6 and 5.7 times more Protein than Cooked Tree Fern no Salt.
• While Cooked Tree Fern no Salt contains 2.4 times more Omega 3 and 2.1 times more Fiber than Canned Tomato Sauce with Tomato Tidbits.
• Both Canned Tomato Sauce with Tomato Tidbits and Cooked Tree Fern no Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned Tomato Sauce with Tomato Tidbits as well as Cooked Tree Fern no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.