Comparing Nutrients in 5 ounces Tomato Sauce with Salt VS 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	1.17% 34kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.53g	12% 15.6g	130g per day for Men 19-50 years
Sugars	6.96% 5.05g	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	3.27% 2.37g	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	% 2.58g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	14% 5.24g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.78% 1.4mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	19.5% 0.25mg	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	3.2% 12.8μg	5.3% 21.3μg	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	11% 9.92mg	47.2% 42.5mg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	2% 20mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	1.24% 49.5μg	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	17% 1.36mg	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	33.2% 0.76mg	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	5.47% 38.3mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	0.21% 7.1mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	44.8% 672mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Salt VS Cooked Tree Fern per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Sauce with Salt versus 5 oz of Cooked Tree Fern to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Sauce with Salt vs Cooked Tree Fern:

• 5 ounces of Tomato Sauce with Salt have 2.2 times more Vitamin A, more Vitamin B1 and 4.9 times more Vitamin B5 than Cooked Tree Fern.
• While 5 oz of Cooked Tree Fern no Salt contain 4.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 4.3 times more Vitamin C than Canned Tomato Sauce with Salt.
• 5 ounces of Cooked Tree Fern have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Canned Tomato Sauce with Salt as well as Cooked Tree Fern no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Sauce with Salt vs Cooked Tree Fern:

• 5 ounces of Tomato Sauce with Salt have 6 times more Iron, 3 times more Magnesium, 6.8 times more Phosphorus, 59.4 times more Potassium and 94.8 times more Sodium than Cooked Tree Fern.
• While 5 oz of Cooked Tree Fern no Salt contain 1.8 times more Copper, 4.8 times more Manganese and 1.4 times more Zinc than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Cooked Tree Fern contain similar levels of Water per five ounces.
• 5 ounces of Cooked Tree Fern lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Canned Tomato Sauce with Salt as well as Cooked Tree Fern no Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Sauce with Salt have 4.1 times more Protein than Cooked Tree Fern.
• While 5 oz of Cooked Tree Fern no Salt contain 2.1 times more Carbohydrate and 2.5 times more Fiber than Canned Tomato Sauce with Salt.
• 5 ounces of Cooked Tree Fern provide inadequate amounts of Protein
• Both Canned Tomato Sauce with Salt as well as Cooked Tree Fern no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.