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

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern	3%	1%	96%
Canned Tomato Sauce with Tidbits	14%	9%	77%

Macro Nutrients

	Cooked Tree Fern	Canned Tomato Sauce with Tidbits	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.25% 0.21g	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	7.73% 10g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	0.73% 0.41g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Canned Tomato Sauce with Tidbits	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	6.3% 56.7μg	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	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	17% 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	34% 30.5mg	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

	Cooked Tree Fern	Canned Tomato Sauce with Tidbits	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	2.2% 0.02mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	13.6% 0.31mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	15.6% 529mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	2.45% 0.27mg	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 Cooked Tree Fern vs Canned Tomato Sauce with Tidbits:

• Cooked Tree Fern no Salt has 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.
• While Canned Tomato Sauce with Tomato Tidbits contain 4 times more Vitamin A, more Vitamin B1 and 3.5 times more Vitamin B5 than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Canned Tomato Sauce with Tomato Tidbits have similar amounts of Vitamin B6 per 5 oz.
• Both Cooked Tree Fern no Salt as well as Canned Tomato Sauce with Tomato Tidbits have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Cooked Tree Fern no Salt has 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.
• While Canned Tomato Sauce with Tomato Tidbits contain 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.
• Both Cooked Tree Fern no Salt and Canned Tomato Sauce with Tomato Tidbits have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Tree Fern no Salt has 1.3 times more Energy, 3 times more Omega 3, 1.5 times more Carbohydrate and 2.6 times more Fiber than Canned Tomato Sauce with Tomato Tidbits.
• While Canned Tomato Sauce with Tomato Tidbits contain 4.6 times more Protein than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt as well as Canned Tomato Sauce with Tomato Tidbits have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.