Comparing Nutrients in 500 calories Cooked Tree Fern with Salt VS Dried Red Sweet Peppers

Weight per 500 calories

• Cooked Tree Fern with Salt: 1250g
• Dried Red Sweet Peppers: 159g

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 500 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%

Macro Nutrients

	Cooked Tree Fern with Salt	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	4.92% 4.78g	97g per day for Men 19-50 years
Saturated Fat	NA	2.22% 0.71g	32g per day for Men 19-50 years
Omega 3	NA	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	89.5% 65g	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	122% 46.3g	89.3% 34g	38g per day for Men 19-50 years
Protein	6.47% 3.63g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	14% 125μg	683% 6151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.8mg	73.6% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	272% 3.54mg	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	91% 365μg	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	3362% 3025mg	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	42.5% 6.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	152% 182μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern with Salt	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	10% 100mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	246% 2.2mg	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	25% 2mg	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	71.3% 299mg	420mg per day for Men 19-50 years
Manganese	293% 6.74mg	131% 3.02mg	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	74.4% 521mg	700mg per day for Men 19-50 years
Potassium	1.84% 62.5mg	148% 5048mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	201% 3013mg	20.5% 307mg	1500mg per day for Men 19-50 years
Zinc	35.2% 3.88mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	30% 1108g	0.086% 3.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Tree Fern with Salt vs Dried Red Sweet Peppers:

• Cooked Tree Fern with Salt has 2 times more Vitamin B2 and 3.7 times more Vitamin B3 than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain 49.2 times more Vitamin A, more Vitamin B1, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 8.1 times more Vitamin C than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Freeze-dried Red Sweet Peppers have similar amounts of Vitamin B5 per 500 kcal.
• Both Cooked Tree Fern with Salt as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Tree Fern with Salt vs Dried Red Sweet Peppers:

• Cooked Tree Fern with Salt has 2.2 times more Manganese, 1.9 times more Selenium, 9.8 times more Sodium and 347.8 times more Water than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain 2.1 times more Calcium, 8.3 times more Iron, 4.8 times more Magnesium, 10.4 times more Phosphorus and 80.8 times more Potassium than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Freeze-dried Red Sweet Peppers have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Tree Fern with Salt has 1.2 times more Carbohydrate and 1.4 times more Fiber than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain 7.9 times more Protein than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Freeze-dried Red Sweet Peppers have similar amounts of Energy per 500 kcal.
• Both Cooked Tree Fern with Salt as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.