Comparing Nutrients in 500 calories Tomato Sauce with Salt VS Cooked Tree Fern

Weight per 500 calories

• Tomato Sauce with Salt: 2083g
• Cooked Tree Fern: 1250g

Cooked Tree Fern no Salt has 1.7 times more energy per unit of mass than Canned Tomato Sauce with Salt, which is low in comparison to other foods. Tomato Sauce with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomato Sauce with Salt or Cooked Tree Fern?

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Cooked Tree Fern	3%	1%	96%

Macro Nutrients

	Tomato Sauce with Salt	Cooked Tree Fern	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	106% 137g	130g per day for Men 19-50 years
Sugars	102% 74g	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	48% 34.8g	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	% 38g	NA	g per day for Men 19-50 years
Sucrose	% 1.46g	NA	g per day for Men 19-50 years
Fiber	82.2% 31.3g	122% 46.3g	38g per day for Men 19-50 years
Protein	44.6% 25g	6.47% 3.63g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	51% 458μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	288% 3.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	273% 43.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.44mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	157% 2.04mg	172% 2.24mg	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	47% 188μg	47% 188μg	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	162% 146mg	417% 375mg	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	200% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.6% 58.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	29% 292mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	281% 2.53mg	0.9mg per day for Men 19-50 years
Fluoride	18% 727μg	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	250% 20mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	293% 6.74mg	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	80.4% 563mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	182% 6188mg	1.84% 62.5mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	658% 9875mg	4.17% 62.5mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	35.2% 3.88mg	11mg per day for Men 19-50 years
Water	51.4% 1902g	30% 1108g	3700g per day for Men 19-50 years

Tomato Sauce With Salt VS Cooked Tree Fern Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Sauce with Salt or Cooked Tree Fern?

Lets compare vitamin content per 500 calories of Tomato Sauce with Salt vs Cooked Tree Fern:

• 500 calories of Tomato Sauce with Salt have 3.7 times more Vitamin A, more Vitamin B1 and 8.2 times more Vitamin B5 than Cooked Tree Fern.
• While 500 kcal of Cooked Tree Fern no Salt contain 2.8 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.6 times more Vitamin C than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Cooked Tree Fern provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Cooked Tree Fern have insufficient amounts of Vitamin B1
• Both Canned Tomato Sauce with Salt as well as Cooked Tree Fern no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Sauce with Salt vs Cooked Tree Fern:

• 500 calories of Tomato Sauce with Salt have 2.9 times more Calcium, 10 times more Iron, 5 times more Magnesium, 11.3 times more Phosphorus, 99 times more Potassium, 158 times more Sodium and 1.7 times more Water than Cooked Tree Fern.
• While 500 kcal of Cooked Tree Fern no Salt contain 2.9 times more Manganese than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Cooked Tree Fern contain similar levels of Copper, Selenium and Zinc per 500 calories.
• 500 calories of Cooked Tree Fern lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Sauce with Salt have 13.7 times more Omega 6 and 6.9 times more Protein than Cooked Tree Fern.
• While 500 kcal of Cooked Tree Fern no Salt contain 2.2 times more Omega 3 and 1.5 times more Fiber than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Cooked Tree Fern offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomato Sauce with Salt provide inadequate amounts of Omega 3
• 500 calories of Cooked Tree Fern provide inadequate amounts of Omega 6 and Protein