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Comparing Nutrients in 300 calories Cooked Tree Fern with SaltVS Dried Red Sweet Peppers

Weight per 300 calories

Cooked Tree Fern with Salt
750g
Dried Red Sweet Peppers
96g

Freeze-dried Red Sweet Peppers have 7.9 times more energy per unit of mass than Cooked Tree Fern with Salt, which is high in comparison to other foods. Cooked Tree Fern with Salt having low energy density.

Which food has more nutrients per 300 calories - Cooked Tree Fern with Salt or Dried Red Sweet Peppers?

Macros Ratio

Protein Fat Carbs

Cooked Tree Fern with Salt
3%
1%
96%
Dried Red Sweet Peppers
19%
7%
74%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.54%0.53g
Fat
2.95%2.87g
0.53 gvs2.87 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
1.33%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
8.66%0.14g
NA gvs0.14 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
8.2%1.4g
NA gvs1.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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62%81g
Carbohydrate
50.5%65.6g
81 gvs65.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
53.7%39g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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73%27.8g
Fiber
53.6%20.4g
27.8 gvs20.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.9%2.18g
Protein
30.5%17g
2.18 gvs17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

8.33%75μg
Vitamin A
410%3691μg
RAE, retinol activity equivalents
75 μgvs3691 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0%0mg
Vitamin B1
96%1.15mg
Thiamine
0 mgvs1.15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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173%2.25mg
Vitamin B2
88%1.15mg
Riboflavin
2.25 mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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164%26.3mg
Vitamin B3
44%7.07mg
Niacin, nicotinic acid, niacinamide
26.3 mgvs7.07 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.45%0.47mg
Vitamin B5
9.32%0.47mg
Pantothenic acid
0.47 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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103%1.34mg
Vitamin B6
163%2.12mg
Pyridoxine
1.34 mgvs2.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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28%113μg
Vitamin B9
54.7%219μg
Folates and Folic Acid
113 μgvs219 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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250%225mg
Vitamin C
2017%1815mg
Ascorbic acid
225 mgvs1815 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
25.5%3.82mg
Tocopherols and Tocotrienols
NA mgvs3.82 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
91%109μg
Phytomenadione or phylloquinone
NA μgvs109 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6%60mg
Calcium
13%128mg
60 mgvs128 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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168%1.5mg
Copper
147%1.33mg
1.5 mgvs1.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15%1.2mg
Iron
124%9.94mg
1.2 mgvs9.94 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.93%37.5mg
Magnesium
42.8%180mg
37.5 mgvs180 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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176%4.04mg
Manganese
79%1.8mg
4.04 mgvs1.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.3%30mg
Phosphorus
44.6%312mg
30 mgvs312 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.1%37.5mg
Potassium
89%3029mg
37.5 mgvs3029 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.3%6.75μg
Selenium
6.43%3.54μg
6.75 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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121%1808mg
Sodium
12.3%184mg
1808 mgvs184 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.33mg
Zinc
21%2.3mg
2.33 mgvs2.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18%665g
Water
0.052%1.9g
665 gvs1.9 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Tree Fern with Salt vs Dried Red Sweet Peppers:
Comparing minerals per 300 calories for Cooked Tree Fern with Salt vs Dried Red Sweet Peppers:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: