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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

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