Comparing Nutrients in 7 ounces Ketchup VS Cooked Tree Fern with Salt

Macros Ratio

	Protein	Fat	Carbs
Ketchup	4%	1%	95%
Cooked Tree Fern with Salt	3%	1%	96%

Macro Nutrients

	Ketchup	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	NA	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	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	24% 17.3g	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	% 20.2g	NA	g per day for Men 19-50 years
Sucrose	% 4.56g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	1.03% 0.58g	56g per day for Men 19-50 years

Vitamins

	Ketchup	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	27.3% 0.36mg	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	4.47% 18μg	7.44% 29.8μg	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	9.04% 8.14mg	66% 59.5mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ketchup	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	44.5% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.75% 30μg	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	8.7% 0.69mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	7.25% 0.17mg	46.5% 1.07mg	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	7.37% 51.6mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	120% 1800mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	3.67% 136g	4.75% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Ketchup VS Cooked Tree Fern with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Ketchup versus 7 oz of Cooked Tree Fern with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Ketchup vs Cooked Tree Fern with Salt:

• 7 ounces of Ketchup have 2.6 times more Vitamin A than Cooked Tree Fern with Salt.
• While 7 oz of Cooked Tree Fern with Salt contain 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 Catsup.
• Both Ketchup and Cooked Tree Fern with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Tree Fern with Salt have insufficient amounts of Vitamin A
• Both Catsup as well as Cooked Tree Fern with Salt have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Ketchup vs Cooked Tree Fern with Salt:

• 7 ounces of Ketchup have 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.
• While 7 oz of Cooked Tree Fern with Salt contain 2.4 times more Copper, 6.4 times more Manganese, 1.8 times more Zinc and 1.3 times more Water than Catsup.
• 7 ounces of Ketchup lack sufficient amounts of Zinc
• 7 ounces of Cooked Tree Fern with Salt lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Catsup as well as Cooked Tree Fern with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ketchup have 2.5 times more Energy and 2.5 times more Carbohydrate than Cooked Tree Fern with Salt.
• While 7 oz of Cooked Tree Fern with Salt contain 12.3 times more Fiber than Catsup.
• 7 ounces of Ketchup provide inadequate amounts of Fiber
• 7 ounces of Cooked Tree Fern with Salt provide inadequate amounts of Energy
• Both Catsup as well as Cooked Tree Fern with Salt provide inadequate amounts of Protein in seven ounces.