Comparing Nutrients in 1 kilogram Tomato Sauce with Onions VS Cooked Tree Fern

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions	13%	4%	83%
Cooked Tree Fern	3%	1%	96%

Macro Nutrients

	Tomato Sauce with Onions	Cooked Tree Fern	Recommended Dietary Allowance
Energy	14.5% 420kcal	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	0.94% 0.3g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	76.5% 99g	84.5% 110g	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	47.4% 18g	97% 37g	38g per day for Men 19-50 years
Protein	28% 15.6g	5.18% 2.9g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	47.8% 430μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.6% 12.4mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.6% 3.68mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	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	55% 220μg	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	141% 127mg	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	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

	Tomato Sauce with Onions	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	17% 170mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	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	116% 9.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	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	55.7% 390mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	367% 5510mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	23.3% 861g	24% 886g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Onions VS Cooked Tree Fern per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Sauce with Onions 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 Tomato Sauce with Onions vs Cooked Tree Fern:

• 1 kilogram of Tomato Sauce with Onions has 4.3 times more Vitamin A, more Vitamin B1, 5.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Tree Fern.
• While 1 kg of Cooked Tree Fern no Salt contains 2.3 times more Vitamin B2, 2.8 times more Vitamin B3 and 2.4 times more Vitamin C than Canned Tomato Sauce with Onions.
• 1 kilogram of Cooked Tree Fern have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Canned Tomato Sauce with Onions as well as Cooked Tree Fern no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Sauce with Onions vs Cooked Tree Fern:

• 1 kilogram of Tomato Sauce with Onions has 5.8 times more Iron, 3.8 times more Magnesium, 9.8 times more Phosphorus, 82.6 times more Potassium and 110.2 times more Sodium than Cooked Tree Fern.
• While 1 kg of Cooked Tree Fern no Salt contains 1.8 times more Manganese and 1.3 times more Zinc than Canned Tomato Sauce with Onions.
• Both Tomato Sauce with Onions and Cooked Tree Fern contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Cooked Tree Fern lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Canned Tomato Sauce with Onions as well as Cooked Tree Fern no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Sauce with Onions has 5.4 times more Protein than Cooked Tree Fern.
• While 1 kg of Cooked Tree Fern no Salt contains 2.1 times more Fiber than Canned Tomato Sauce with Onions.
• Both Tomato Sauce with Onions and Cooked Tree Fern offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cooked Tree Fern provide inadequate amounts of Protein
• Both Canned Tomato Sauce with Onions as well as Cooked Tree Fern no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.