Comparing Nutrients in 7 ounces Cooked Tree Fern VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern	3%	1%	96%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cooked Tree Fern	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.8% 21.8g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	1.03% 0.58g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	84% 1.1mg	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	118% 470μg	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	5.95% 5.36mg	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	303% 45.4mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	1.6% 16mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	352% 3.17mg	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	3.97% 0.32mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	179% 4.1mg	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	189% 1322mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	4.75% 176g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tree Fern VS Sunflower Seed Butter per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Tree Fern vs Sunflower Seed Butter:

• 7 ounces of Cooked Tree Fern have 1.8 times more Vitamin B2 and 11.1 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain more Vitamin B1, 1.9 times more Vitamin B3, 18.6 times more Vitamin B5, 3.1 times more Vitamin B6 and 15.8 times more Vitamin B9 than Cooked Tree Fern no Salt.
• 7 ounces of Cooked Tree Fern have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Cooked Tree Fern no Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Tree Fern vs Sunflower Seed Butter:

• 7 ounces of Cooked Tree Fern have 142.9 times more Water than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 8 times more Calcium, 7.9 times more Copper, 25.8 times more Iron, 62.2 times more Magnesium, 3.8 times more Manganese, 166.5 times more Phosphorus, 115.2 times more Potassium, 116 times more Selenium and 15.8 times more Zinc than Cooked Tree Fern no Salt.
• 7 ounces of Cooked Tree Fern lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sunflower Seed Butter no Salt contain 15.4 times more Energy, 788.6 times more Fat, 519.8 times more Saturated Fat, 2.8 times more Omega 3, 695.4 times more Omega 6, 2.1 times more Carbohydrate, 1.5 times more Fiber and 59.6 times more Protein than Cooked Tree Fern no Salt.
• 7 ounces of Cooked Tree Fern provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein