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

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern	3%	1%	96%
Canned Tomato Sauce with Tidbits	14%	9%	77%

Macro Nutrients

	Cooked Tree Fern	Canned Tomato Sauce with Tidbits	Recommended Dietary Allowance
Energy	13.8% 400kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	8.82% 1.5g	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	54.5% 71g	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	97% 37g	37% 14g	38g per day for Men 19-50 years
Protein	5.18% 2.9g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Canned Tomato Sauce with Tidbits	Recommended Dietary Allowance
Vitamin A	11% 100μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	119% 1.55mg	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	22.5% 90μg	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	239% 215mg	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

	Cooked Tree Fern	Canned Tomato Sauce with Tidbits	Recommended Dietary Allowance
Calcium	8% 80mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	224% 2.02mg	15.6% 0.14mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	96% 2.2mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	110% 3730mg	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	10% 150mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	24% 886g	24% 891g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Cooked Tree Fern vs Canned Tomato Sauce with Tidbits:

• 1 kilogram of Cooked Tree Fern has 3.1 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Tomato Sauce with Tidbits.
• While 1 kg of Canned Tomato Sauce with Tomato Tidbits contains 4 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 Canned Tomato Sauce with Tidbits provide similar amounts of Vitamin B6 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 Tomato Tidbits have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Tree Fern has 14.4 times more Copper, 2.5 times more Manganese and 1.6 times more Zinc than Canned Tomato Sauce with Tidbits.
• While 1 kg of Canned Tomato Sauce with Tomato Tidbits contains 4.3 times more Iron, 4 times more Magnesium, 10.5 times more Phosphorus and 74.6 times more Potassium than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern and Canned Tomato Sauce with Tidbits contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Tree Fern lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 1 kilogram of Canned Tomato Sauce with Tidbits lack sufficient amounts of Copper and Zinc
• Both Cooked Tree Fern no Salt as well as Canned Tomato Sauce with Tomato Tidbits lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tree Fern has 1.5 times more Carbohydrate and 2.6 times more Fiber than Canned Tomato Sauce with Tidbits.
• While 1 kg of Canned Tomato Sauce with Tomato Tidbits contains 4.6 times more Protein than Cooked Tree Fern no Salt.
• 1 kilogram of Cooked Tree Fern provide inadequate amounts of Protein
• Both Cooked Tree Fern no Salt as well as Canned Tomato Sauce with Tomato Tidbits provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.