Comparing Nutrients in 14 ounces Cooked Tree Fern with Salt VS Canned Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern with Salt	3%	1%	96%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Cooked Tree Fern with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	13.7% 18g	130g per day for Men 19-50 years
Sugars	NA	4.27% 3.1g	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	38.6% 14.7g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	11.3% 0.15mg	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	15% 59.5μg	31.8% 127μg	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	132% 119mg	21% 19mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	129% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	16.8% 0.15mg	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	7.94% 0.64mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	34.5% 0.79mg	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	2.27% 16mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	63.8% 957mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.5% 352g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tree Fern with Salt VS Canned Yellow Snap Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Tree Fern with Salt versus 14 oz of Canned Yellow Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Tree Fern with Salt vs Canned Yellow Snap Beans:

• 14 ounces of Cooked Tree Fern with Salt have 5.4 times more Vitamin B2, 17.4 times more Vitamin B3, 4.8 times more Vitamin B6 and 6.3 times more Vitamin C than Canned Yellow Snap Beans.
• While 14 oz of Drained Canned Yellow Snap Beans without salt contain 1.8 times more Vitamin A, 2 times more Vitamin B5 and 2.1 times more Vitamin B9 than Cooked Tree Fern with Salt.
• 14 ounces of Cooked Tree Fern with Salt have insufficient amounts of Vitamin A and Vitamin B5
• 14 ounces of Canned Yellow Snap Beans have insufficient amounts of Vitamin B3
• Both Cooked Tree Fern with Salt as well as Drained Canned Yellow Snap Beans without salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Tree Fern with Salt vs Canned Yellow Snap Beans:

• 14 ounces of Cooked Tree Fern with Salt have 5.3 times more Copper, 2.7 times more Manganese and 120.5 times more Sodium than Canned Yellow Snap Beans.
• While 14 oz of Drained Canned Yellow Snap Beans without salt contain 3.3 times more Calcium, 5.6 times more Iron, 2.6 times more Magnesium, 4.8 times more Phosphorus and 21.8 times more Potassium than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Canned Yellow Snap Beans contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Cooked Tree Fern with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Cooked Tree Fern with Salt as well as Drained Canned Yellow Snap Beans without salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Tree Fern with Salt have 2.4 times more Carbohydrate and 2.8 times more Fiber than Canned Yellow Snap Beans.
• While 14 oz of Drained Canned Yellow Snap Beans without salt contain 4 times more Protein than Cooked Tree Fern with Salt.
• 14 ounces of Cooked Tree Fern with Salt provide inadequate amounts of Protein
• Both Cooked Tree Fern with Salt as well as Drained Canned Yellow Snap Beans without salt provide inadequate amounts of Energy in 14 ounces.