Comparing Nutrients in 300 calories Cooked Tree Fern VS Canned Tomato Sauce with Tidbits

Weight per 300 calories

• Cooked Tree Fern: 750g
• Canned Tomato Sauce with Tidbits: 938g

Cooked Tree Fern has 1.3 times more energy per 100g than Canned Tomato Sauce with Tidbits. It has low energy density when compared to other foods. Canned Tomato Sauce with Tomato Tidbits having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Tree Fern or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	3.77% 3.66g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	8.44% 0.14g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	8.27% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.4g	51% 66.5g	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	73% 27.8g	34.5% 13g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Canned Tomato Sauce with Tidbits	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.3mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.45% 0.47mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	112% 1.45mg	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	28% 113μg	21% 84.4μg	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	250% 225mg	224% 202mg	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	6% 60mg	9.38% 94mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	14.6% 0.13mg	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	15% 1.2mg	79.7% 6.38mg	8mg per day for Men 19-50 years
Magnesium	8.93% 37.5mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	89.7% 2.06mg	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	4.3% 30mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	1.1% 37.5mg	103% 3497mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	10.2% 5.63μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.5mg	9.38% 141mg	1500mg per day for Men 19-50 years
Zinc	21% 2.33mg	16% 1.8mg	11mg per day for Men 19-50 years
Water	18% 665g	22.6% 835g	3700g per day for Men 19-50 years

Cooked Tree Fern VS Canned Tomato Sauce With Tidbits Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Tree Fern or Canned Tomato Sauce with Tidbits?

Lets compare vitamin content per 300 calories of Cooked Tree Fern vs Canned Tomato Sauce with Tidbits:

• 300 calories of Cooked Tree Fern have 2.5 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Canned Tomato Sauce with Tidbits.
• While 300 kcal of Canned Tomato Sauce with Tomato Tidbits contain 5 times more Vitamin A, more Vitamin B1 and 4.3 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 and Vitamin C per 300 calories.
• 300 calories of Cooked Tree Fern have insufficient amounts of Vitamin B1
• 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 300 calories.

Comparing minerals per 300 calories for Cooked Tree Fern vs Canned Tomato Sauce with Tidbits:

• 300 calories of Cooked Tree Fern have 11.5 times more Copper, 2 times more Manganese and 1.3 times more Zinc than Canned Tomato Sauce with Tidbits.
• While 300 kcal of Canned Tomato Sauce with Tomato Tidbits contain 1.6 times more Calcium, 5.3 times more Iron, 5 times more Magnesium, 13.1 times more Phosphorus, 93.3 times more Potassium, 3.8 times more Sodium and 1.3 times more Water than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern and Canned Tomato Sauce with Tidbits contain similar levels of Selenium per 300 calories.
• 300 calories of Cooked Tree Fern lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Tree Fern have 2.4 times more Omega 3, 1.2 times more Carbohydrate and 2.1 times more Fiber than Canned Tomato Sauce with Tidbits.
• While 300 kcal of Canned Tomato Sauce with Tomato Tidbits contain 13.4 times more Omega 6 and 5.7 times more Protein than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern and Canned Tomato Sauce with Tidbits offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Tree Fern provide inadequate amounts of Omega 6 and Protein
• 300 calories of Canned Tomato Sauce with Tidbits provide inadequate amounts of Omega 3