Comparing Nutrients in 5 ounces Cooked Tree Fern with Salt VS 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	1.96% 56.7kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	NA	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	41.6% 30g	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	17% 12.4g	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	% 14.5g	g per day for Men 19-50 years
Sucrose	NA	% 3.26g	g per day for Men 19-50 years
Fiber	14% 5.24g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	0.73% 0.41g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Ketchup	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	17.2% 0.22mg	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	5.3% 21.3μg	3.2% 12.8μg	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	47.2% 42.5mg	6.46% 5.8mg	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	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern with Salt	Ketchup	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	13.4% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.54% 21.4μg	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	2.83% 0.23mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	5.18% 0.12mg	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	0.81% 5.67mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	11.7% 398mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	85.7% 1286mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.62% 97g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Tree Fern with Salt have 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B9 and 7.3 times more Vitamin C than Ketchup.
• While 5 oz of Catsup contain 2.6 times more Vitamin A than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Ketchup provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Tree Fern with Salt have insufficient amounts of Vitamin A
• Both Cooked Tree Fern with Salt as well as Catsup have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Tree Fern with Salt have 2.4 times more Copper, 6.4 times more Manganese, 1.8 times more Zinc and 1.3 times more Water than Ketchup.
• While 5 oz of Catsup contain 2.2 times more Iron, 2.6 times more Magnesium, 6.5 times more Phosphorus, 56.2 times more Potassium and 3.8 times more Sodium than Cooked Tree Fern with Salt.
• 5 ounces of Cooked Tree Fern with Salt lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 5 ounces of Ketchup lack sufficient amounts of Zinc
• Both Cooked Tree Fern with Salt as well as Catsup lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Tree Fern with Salt have 12.3 times more Fiber than Ketchup.
• While 5 oz of Catsup contain 2.5 times more Energy and 2.5 times more Carbohydrate than Cooked Tree Fern with Salt.
• 5 ounces of Cooked Tree Fern with Salt provide inadequate amounts of Energy
• 5 ounces of Ketchup provide inadequate amounts of Fiber
• Both Cooked Tree Fern with Salt as well as Catsup provide inadequate amounts of Protein in five ounces.