Comparing Nutrients in 1 pound Cooked Tree Fern VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern	3%	1%	96%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Tree Fern	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	6.26% 181kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 50g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	44% 16.8g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	38.7% 0.5mg	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	17% 68μg	9.07% 36.3μg	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	151% 136mg	63.5% 57mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	9.07% 0.73mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	13.4% 0.31mg	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	2.6% 18mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 402g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Tree Fern vs Tomatoes in Juice with Salt:

• Cooked Tree Fern no Salt has 5.5 times more Vitamin B2, 4.9 times more Vitamin B3, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 2.4 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Vitamin A, more Vitamin B1 and 1.9 times more Vitamin B5 than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Tree Fern vs Tomatoes in Juice with Salt:

• Cooked Tree Fern no Salt has 3.9 times more Copper, 7.9 times more Manganese, 1.3 times more Selenium and 2.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.1 times more Calcium, 3.6 times more Iron, 2 times more Magnesium, 4.3 times more Phosphorus, 38.2 times more Potassium and 23 times more Sodium than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Tree Fern no Salt has 2.5 times more Energy, 4.5 times more Omega 3, 3.2 times more Carbohydrate and 1.9 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.7 times more Protein than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.