Comparing Nutrients in 7 ounces Tomato Sauce with Onions, Green Peppers and Celery VS Cooked Tree Fern

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%
Cooked Tree Fern	3%	1%	96%

Macro Nutrients

	Tomato Sauce with Onions, Green Peppers and Celery	Cooked Tree Fern	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	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	13.4% 17.4g	16.8% 21.8g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	7.3% 2.78g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	1.03% 0.58g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions, Green Peppers and Celery	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	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	6.95% 27.8μg	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	29% 26mg	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	15.6% 2.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions, Green Peppers and Celery	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	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	19% 1.5mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	10.8% 75.4mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.75% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery vs Cooked Tree Fern:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 4.1 times more Vitamin A, more Vitamin B1 and 3.5 times more Vitamin B5 than Cooked Tree Fern no Salt.
• While Cooked Tree Fern no Salt contains 2.5 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.3 times more Vitamin C than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Cooked Tree Fern no Salt have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Cooked Tree Fern no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomato Sauce with Onions, Green Peppers and Celery vs Cooked Tree Fern:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 1.6 times more Calcium, 4.8 times more Iron, 4.2 times more Magnesium, 9.5 times more Phosphorus, 79.6 times more Potassium and 73.6 times more Sodium than Cooked Tree Fern no Salt.
• While Cooked Tree Fern no Salt contains 2.2 times more Manganese and 1.5 times more Selenium than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Cooked Tree Fern no Salt have similar amounts of Copper, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 22.9 times more Omega 6 and 3.2 times more Protein than Cooked Tree Fern no Salt.
• While Cooked Tree Fern no Salt contains 1.3 times more Carbohydrate and 2.6 times more Fiber than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Cooked Tree Fern no Salt have similar amounts of Energy and Omega 3 per 7 oz.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Cooked Tree Fern no Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.