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

Weight per 500 calories

• Canned Tomato Sauce with Tidbits: 1563g
• Cooked Tree Fern: 1250g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Tomato Sauce with Tidbits or Cooked Tree Fern?

Macros Ratio

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

Macro Nutrients

	Canned Tomato Sauce with Tidbits	Cooked Tree Fern	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.3% 6.1g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.86% 0.094g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	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	85.2% 111g	106% 137g	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	57.6% 22g	122% 46.3g	38g per day for Men 19-50 years
Protein	37% 20.6g	6.47% 3.63g	56g per day for Men 19-50 years

Vitamins

	Canned Tomato Sauce with Tidbits	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	288% 3.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	273% 43.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	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	35% 141μg	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	373% 336mg	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	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

	Canned Tomato Sauce with Tidbits	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	15.6% 156mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	281% 2.53mg	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	133% 10.6mg	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	149% 3.44mg	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	94% 656mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	171% 5828mg	1.84% 62.5mg	3400mg per day for Men 19-50 years
Selenium	17% 9.38μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	4.17% 62.5mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	35.2% 3.88mg	11mg per day for Men 19-50 years
Water	37.6% 1392g	30% 1108g	3700g per day for Men 19-50 years

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

• Canned Tomato Sauce with Tomato Tidbits have 5 times more Vitamin A, more Vitamin B1 and 4.3 times more Vitamin B5 than Cooked Tree Fern no Salt.
• While Cooked Tree Fern no Salt contains 2.5 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Canned Tomato Sauce with Tomato Tidbits.
• Both Canned Tomato Sauce with Tomato Tidbits and Cooked Tree Fern no Salt have similar amounts of Vitamin B6 and Vitamin C per 500 kcal.
• Both Canned Tomato Sauce with Tomato Tidbits as well as Cooked Tree Fern no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Tomato Sauce with Tomato Tidbits have 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.
• While Cooked Tree Fern no Salt contains 11.5 times more Copper, 2 times more Manganese and 1.3 times more Zinc than Canned Tomato Sauce with Tomato Tidbits.
• Both Canned Tomato Sauce with Tomato Tidbits and Cooked Tree Fern no Salt have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Tomato Sauce with Tomato Tidbits have 7 times more Fat, 13.4 times more Omega 6 and 5.7 times more Protein than Cooked Tree Fern no Salt.
• While Cooked Tree Fern no Salt contains 2.4 times more Omega 3 and 2.1 times more Fiber than Canned Tomato Sauce with Tomato Tidbits.
• Both Canned Tomato Sauce with Tomato Tidbits and Cooked Tree Fern no Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Tomato Sauce with Tomato Tidbits as well as Cooked Tree Fern no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.