Comparing Nutrients in 7 ounces Tomato Sauce with Onions VS Cooked Tree Fern

Macros Ratio

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

Macro Nutrients

	Tomato Sauce with Onions	Cooked Tree Fern	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	16.8% 21.8g	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	9.4% 3.57g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	1.03% 0.58g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.8% 0.53mg	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	11% 43.7μg	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	28% 25.2mg	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	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

	Tomato Sauce with Onions	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	44.5% 0.4mg	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	23% 1.85mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	11% 77.4mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.75% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Onions VS Cooked Tree Fern per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Sauce with Onions vs Cooked Tree Fern:

• 7 ounces of Tomato Sauce with Onions have 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.
• While 7 oz of Cooked Tree Fern no Salt contain 2.3 times more Vitamin B2, 2.8 times more Vitamin B3 and 2.4 times more Vitamin C than Canned Tomato Sauce with Onions.
• 7 ounces of Cooked Tree Fern have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Canned Tomato Sauce with Onions as well as Cooked Tree Fern no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Sauce with Onions vs Cooked Tree Fern:

• 7 ounces of Tomato Sauce with Onions have 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.
• While 7 oz of Cooked Tree Fern no Salt contain 1.8 times more Manganese and 1.3 times more Zinc than Canned Tomato Sauce with Onions.
• Both Tomato Sauce with Onions and Cooked Tree Fern contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Cooked Tree Fern lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Canned Tomato Sauce with Onions as well as Cooked Tree Fern no Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Sauce with Onions have 5.4 times more Protein than Cooked Tree Fern.
• While 7 oz of Cooked Tree Fern no Salt contain 2.1 times more Fiber than Canned Tomato Sauce with Onions.
• Both Tomato Sauce with Onions and Cooked Tree Fern offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cooked Tree Fern provide inadequate amounts of Protein
• Both Canned Tomato Sauce with Onions as well as Cooked Tree Fern no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.