Comparing Nutrients in 1 kilogram 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	13.8% 400kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	34.6% 45g	130g per day for Men 19-50 years
Sugars	NA	10.8% 7.8g	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	97% 37g	34.2% 13g	38g per day for Men 19-50 years
Protein	5.18% 2.9g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	11% 100μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	28.5% 0.37mg	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	37.5% 150μg	80% 320μg	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	333% 300mg	53.3% 48mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	328% 393μg	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	8% 80mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	224% 2.02mg	42.2% 0.38mg	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	20% 1.6mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	87% 2mg	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	5.7% 40mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	167% 2510mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24% 886g	25.2% 933g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tree Fern with Salt VS Canned Yellow Snap Beans per 1 kg

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

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

• 1 kilogram of Cooked Tree Fern with Salt has 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 1 kg of Canned Yellow Snap Beans, Solids with Salt contains 2 times more Vitamin B5 and 2.1 times more Vitamin B9 than Cooked Tree Fern with Salt.
• 1 kilogram of Cooked Tree Fern with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Canned Yellow Snap Beans have insufficient amounts of Vitamin B3
• Both Cooked Tree Fern with Salt as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Tree Fern with Salt vs Canned Yellow Snap Beans:

• 1 kilogram of Cooked Tree Fern with Salt has 5.3 times more Copper and 2.7 times more Manganese than Canned Yellow Snap Beans.
• While 1 kg of Canned Yellow Snap Beans, Solids with Salt contains 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 Sodium, Zinc and Water per one kilogram.
• 1 kilogram of Cooked Tree Fern with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Cooked Tree Fern with Salt as well as Canned Yellow Snap Beans, Solids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tree Fern with Salt has 2.4 times more Carbohydrate and 2.8 times more Fiber than Canned Yellow Snap Beans.
• While 1 kg of Canned Yellow Snap Beans, Solids with Salt contains 4 times more Protein than Cooked Tree Fern with Salt.
• 1 kilogram of Cooked Tree Fern with Salt provide inadequate amounts of Protein
• Both Cooked Tree Fern with Salt as well as Canned Yellow Snap Beans, Solids with Salt provide inadequate amounts of Energy in one kilogram.