Comparing Nutrients in 5 ounces Cooked Tree Fern VS Tomato Sauce with Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern	3%	1%	96%
Tomato Sauce with Onions	13%	4%	83%

Macro Nutrients

	Cooked Tree Fern	Tomato Sauce with Onions	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	11% 14g	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	14% 5.24g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	0.73% 0.41g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Tomato Sauce with Onions	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	6.77% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	8.62% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	29% 0.38mg	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	7.8% 31μg	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	20% 18mg	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

	Cooked Tree Fern	Tomato Sauce with Onions	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	28.5% 0.26mg	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	2.83% 0.23mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	18.6% 0.43mg	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	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	52% 781mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.3% 122g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Tree Fern have 2.3 times more Vitamin B2, 2.8 times more Vitamin B3 and 2.4 times more Vitamin C than Tomato Sauce with Onions.
• While 5 oz of Canned Tomato Sauce with Onions contain 4.3 times more Vitamin A, more Vitamin B1, 5.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Tree Fern no Salt.
• 5 ounces of Cooked Tree Fern have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Cooked Tree Fern no Salt as well as Canned Tomato Sauce with Onions have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Tree Fern have 1.8 times more Manganese and 1.3 times more Zinc than Tomato Sauce with Onions.
• While 5 oz of Canned Tomato Sauce with Onions contain 5.8 times more Iron, 3.8 times more Magnesium, 9.8 times more Phosphorus, 82.6 times more Potassium and 110.2 times more Sodium than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern and Tomato Sauce with Onions contain similar levels of Copper and Water per five ounces.
• 5 ounces of Cooked Tree Fern lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Cooked Tree Fern no Salt as well as Canned Tomato Sauce with Onions lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Tree Fern have 2.1 times more Fiber than Tomato Sauce with Onions.
• While 5 oz of Canned Tomato Sauce with Onions contain 5.4 times more Protein than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern and Tomato Sauce with Onions offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Tree Fern provide inadequate amounts of Protein
• Both Cooked Tree Fern no Salt as well as Canned Tomato Sauce with Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.