Comparing Nutrients in 100 calories Cooked Tree Fern with Salt VS Ketchup

Weight per 100 calories

• Cooked Tree Fern with Salt: 250g
• Ketchup: 99g

Catsup has 2.5 times more energy per unit of mass than Cooked Tree Fern with Salt, which is average in comparison to other foods. Cooked Tree Fern with Salt having low energy density.

Discover which food has more nutrients per 100 calories - Cooked Tree Fern with Salt or Ketchup?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern with Salt	3%	1%	96%
Ketchup	4%	1%	95%

Macro Nutrients

	Cooked Tree Fern with Salt	Ketchup	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	NA	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	0.062% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.23% 0.039g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	21% 27g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	12% 8.63g	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	% 10g	g per day for Men 19-50 years
Sucrose	NA	% 2.28g	g per day for Men 19-50 years
Fiber	24.3% 9.25g	0.78% 0.3g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Ketchup	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	2.86% 25.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0.91% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.75mg	8.87% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.15% 0.16mg	0.93% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.4% 0.45mg	12% 0.16mg	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	9.38% 37.5μg	2.23% 8.9μg	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	83.3% 75mg	4.5% 4.06mg	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	9.64% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.48% 2.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern with Salt	Ketchup	Recommended Dietary Allowance
Calcium	2% 20mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	56% 0.51mg	9.35% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.37% 15μg	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	5% 0.4mg	4.33% 0.35mg	8mg per day for Men 19-50 years
Magnesium	2.98% 12.5mg	3.06% 13mg	420mg per day for Men 19-50 years
Manganese	58.6% 1.35mg	3.6% 0.083mg	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	1.43% 10mg	3.68% 25.7mg	700mg per day for Men 19-50 years
Potassium	0.37% 12.5mg	8.2% 278mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.25μg	1.26% 0.69μg	55μg per day for Men 19-50 years
Sodium	40% 603mg	60% 898mg	1500mg per day for Men 19-50 years
Zinc	7.05% 0.78mg	1.53% 0.17mg	11mg per day for Men 19-50 years
Water	6% 222g	1.83% 68g	3700g per day for Men 19-50 years

Cooked Tree Fern With Salt VS Ketchup Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Tree Fern with Salt or Ketchup?

Lets compare vitamin content per 100 calories of Cooked Tree Fern with Salt vs Ketchup:

• 100 calories of Cooked Tree Fern with Salt have 4.6 times more Vitamin B2, 6.2 times more Vitamin B3, 3.4 times more Vitamin B5, 2.9 times more Vitamin B6, 4.2 times more Vitamin B9 and 18.5 times more Vitamin C than Ketchup.
• Both Cooked Tree Fern with Salt and Ketchup provide similar amounts of Vitamin A per 100 calories.
• 100 calories of Ketchup have insufficient amounts of Vitamin B5
• Both Cooked Tree Fern with Salt as well as Catsup have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Tree Fern with Salt vs Ketchup:

• 100 calories of Cooked Tree Fern with Salt have 1.3 times more Calcium, 6 times more Copper, 16.2 times more Manganese, 3.2 times more Selenium, 4.6 times more Zinc and 3.3 times more Water than Ketchup.
• While 100 kcal of Catsup contain 2.6 times more Phosphorus, 22.3 times more Potassium and 1.5 times more Sodium than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Ketchup contain similar levels of Iron and Magnesium per 100 calories.
• 100 calories of Cooked Tree Fern with Salt lack sufficient amounts of Phosphorus and Potassium
• 100 calories of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Tree Fern with Salt have 31.1 times more Fiber than Ketchup.
• Both Cooked Tree Fern with Salt and Ketchup offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Ketchup provide inadequate amounts of Fiber
• Both Cooked Tree Fern with Salt as well as Catsup provide inadequate amounts of Protein in 100 calories.