Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Cooked Tree Fern

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Tree Fern	3%	1%	96%

Macro Nutrients

	Canned Carrots with Salt	Cooked Tree Fern	Recommended Dietary Allowance
Energy	8.62% 250kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	84.5% 110g	130g per day for Men 19-50 years
Sugars	34.2% 25g	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	39.5% 15g	97% 37g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	5.18% 2.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	620% 5580μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	138% 1.8mg	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	22.5% 90μg	37.5% 150μg	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	30% 27mg	333% 300mg	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	49.3% 7.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	25% 250mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	224% 2.02mg	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	80% 6.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	234% 5.4mg	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	34.3% 240mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	25% 930g	24% 886g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cooked Tree Fern per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Cooked Tree Fern to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Cooked Tree Fern:

• 1 kilogram of Canned Carrots with Salt has 55.8 times more Vitamin A and 2.1 times more Vitamin B5 than Cooked Tree Fern.
• While 1 kg of Cooked Tree Fern no Salt contains 10 times more Vitamin B2, 6.3 times more Vitamin B3, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 11.1 times more Vitamin C than Drained Canned Carrots with Salt.
• 1 kilogram of Cooked Tree Fern have insufficient amounts of Vitamin A and Vitamin B5
• Both Drained Canned Carrots with Salt as well as Cooked Tree Fern no Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Cooked Tree Fern:

• 1 kilogram of Canned Carrots with Salt has 3.1 times more Calcium, 4 times more Iron, 6 times more Phosphorus, 35.8 times more Potassium and 48.4 times more Sodium than Cooked Tree Fern.
• While 1 kg of Cooked Tree Fern no Salt contains 1.9 times more Copper than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Tree Fern contain similar levels of Manganese, Zinc and Water per one kilogram.
• 1 kilogram of Cooked Tree Fern lack sufficient amounts of Calcium, Phosphorus and Potassium
• Both Drained Canned Carrots with Salt as well as Cooked Tree Fern no Salt lack sufficient amounts of Magnesium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Tree Fern no Salt contains 2 times more Carbohydrate and 2.5 times more Fiber than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt as well as Cooked Tree Fern no Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.