Comparing Nutrients in 500 calories Cooked Tree Fern with Salt VS Ketchup

Weight per 500 calories

• Cooked Tree Fern with Salt: 1250g
• Ketchup: 495g

Catsup has 2.5 times more energy per unit of mass than Cooked Tree Fern with Salt, which is average in comparison to other foods. Cooked Tree Fern with Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern with Salt	3%	1%	96%
Ketchup	4%	1%	95%

Macro Nutrients

	Cooked Tree Fern with Salt	Ketchup	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	104% 136g	130g per day for Men 19-50 years
Sugars	NA	145% 105g	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	59.5% 43g	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	% 50.5g	g per day for Men 19-50 years
Sucrose	NA	% 11.4g	g per day for Men 19-50 years
Fiber	122% 46.3g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	6.47% 3.63g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Ketchup	Recommended Dietary Allowance
Vitamin A	14% 125μg	14.3% 129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	63.2% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.8mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	4.65% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	60% 0.78mg	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	11% 44.6μg	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	417% 375mg	22.6% 20.3mg	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	48% 7.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.4% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern with Salt	Ketchup	Recommended Dietary Allowance
Calcium	10% 100mg	7.43% 74.3mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	46.8% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.87% 74.8μg	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	25% 2mg	21.7% 1.73mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	293% 6.74mg	18% 0.42mg	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	7.14% 50mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	1.84% 62.5mg	41% 1391mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	6.3% 3.47μg	55μg per day for Men 19-50 years
Sodium	201% 3013mg	299% 4490mg	1500mg per day for Men 19-50 years
Zinc	35.2% 3.88mg	7.65% 0.84mg	11mg per day for Men 19-50 years
Water	30% 1108g	9.17% 339g	3700g per day for Men 19-50 years

Cooked Tree Fern With Salt VS Ketchup Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Tree Fern with Salt have 4.6 times more Vitamin B2, 6.2 times more Vitamin B3, 3.4 times more Vitamin B5, 2.9 times more Vitamin B6, 4.2 times more Vitamin B9 and 18.5 times more Vitamin C than Ketchup.
• Both Cooked Tree Fern with Salt and Ketchup provide similar amounts of Vitamin A per 500 calories.
• 500 calories of Ketchup have insufficient amounts of Vitamin B5
• Both Cooked Tree Fern with Salt as well as Catsup have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Tree Fern with Salt have 1.3 times more Calcium, 6 times more Copper, 16.2 times more Manganese, 3.2 times more Selenium, 4.6 times more Zinc and 3.3 times more Water than Ketchup.
• While 500 kcal of Catsup contain 2.6 times more Phosphorus, 22.3 times more Potassium and 1.5 times more Sodium than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Ketchup contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Cooked Tree Fern with Salt lack sufficient amounts of Phosphorus and Potassium
• 500 calories of Ketchup lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Tree Fern with Salt have 31.1 times more Fiber than Ketchup.
• Both Cooked Tree Fern with Salt and Ketchup offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Ketchup provide inadequate amounts of Fiber
• Both Cooked Tree Fern with Salt as well as Catsup provide inadequate amounts of Protein in 500 calories.