Comparing Nutrients in 5 ounces Canned Tomato Sauce with Tidbits VS 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	1.56% 45.4kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	7.73% 10g	12% 15.6g	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	5.22% 2g	14% 5.24g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Canned Tomato Sauce with Tidbits	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.62% 0.1mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	34% 30.5mg	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	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	1.4% 14mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	32% 0.29mg	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	12% 0.96mg	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	8.5% 59.5mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	15.6% 529mg	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	1.4% 21.3mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.4% 126g	3700g per day for Men 19-50 years

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

• Canned Tomato Sauce with Tomato Tidbits have 4 times more Vitamin A, more Vitamin B1 and 3.5 times more Vitamin B5 than Cooked Tree Fern no Salt.
• While Cooked Tree Fern no Salt contains 3.1 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C 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 per 5 oz.
• 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 5 oz.

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

• Canned Tomato Sauce with Tomato Tidbits have 1.3 times more Calcium, 4.3 times more Iron, 4 times more Magnesium, 10.5 times more Phosphorus, 74.6 times more Potassium and 3 times more Sodium than Cooked Tree Fern no Salt.
• While Cooked Tree Fern no Salt contains 14.4 times more Copper, 2.5 times more Manganese, 1.5 times more Selenium and 1.6 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 Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Tomato Sauce with Tomato Tidbits have 4.6 times more Protein than Cooked Tree Fern no Salt.
• While Cooked Tree Fern no Salt contains 3 times more Omega 3, 1.5 times more Carbohydrate and 2.6 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 per 5 oz.
• Both Canned Tomato Sauce with Tomato Tidbits as well as Cooked Tree Fern no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.