Comparing Nutrients in 1 kilogram Cooked Tree Fern VS Tomato Sauce with Onions, Green Peppers and Celery

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern	3%	1%	96%
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%

Macro Nutrients

	Cooked Tree Fern	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Energy	13.8% 400kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	4.16% 1.33g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.5% 110g	67.5% 87.7g	130g per day for Men 19-50 years
Sugars	NA	102% 73.6g	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	37% 14g	38g per day for Men 19-50 years
Protein	5.18% 2.9g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Vitamin A	11% 100μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	68.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	149% 1.94mg	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	35% 140μg	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	147% 132mg	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	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Calcium	8% 80mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	224% 2.02mg	220% 1.98mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	106% 2.44mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	117% 3980mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	245% 3680mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24% 886g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tree Fern VS Tomato Sauce with Onions, Green Peppers and Celery per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Tree Fern versus 1 kg of Tomato Sauce with Onions, Green Peppers and Celery to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Tree Fern vs Tomato Sauce with Onions, Green Peppers and Celery:

• 1 kilogram of Cooked Tree Fern has 2.5 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.3 times more Vitamin C than Tomato Sauce with Onions, Green Peppers and Celery.
• While 1 kg of Canned Tomato Sauce with Onions, Green Peppers and Celery contains 4.1 times more Vitamin A, more Vitamin B1 and 3.5 times more Vitamin B5 than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern and Tomato Sauce with Onions, Green Peppers and Celery provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Tree Fern have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Cooked Tree Fern no Salt as well as Canned Tomato Sauce with Onions, Green Peppers and Celery have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Tree Fern vs Tomato Sauce with Onions, Green Peppers and Celery:

• 1 kilogram of Cooked Tree Fern has 2.2 times more Manganese than Tomato Sauce with Onions, Green Peppers and Celery.
• While 1 kg of Canned Tomato Sauce with Onions, Green Peppers and Celery contains 4.8 times more Iron, 4.2 times more Magnesium, 9.5 times more Phosphorus, 79.6 times more Potassium and 73.6 times more Sodium than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern and Tomato Sauce with Onions, Green Peppers and Celery contain similar levels of Copper, Zinc and Water per one kilogram.
• 1 kilogram of Cooked Tree Fern lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Cooked Tree Fern no Salt as well as Canned Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tree Fern has 1.3 times more Carbohydrate and 2.6 times more Fiber than Tomato Sauce with Onions, Green Peppers and Celery.
• Both Cooked Tree Fern no Salt as well as Canned Tomato Sauce with Onions, Green Peppers and Celery provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.