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

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern	3%	1%	96%
Tomato Sauce with Mushrooms	14%	3%	83%

Macro Nutrients

	Cooked Tree Fern	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	0.56% 0.095g	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	13% 16.7g	130g per day for Men 19-50 years
Sugars	NA	15.8% 11.5g	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	19.3% 7.34g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.03% 0.58g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.36mg	20.3% 0.26mg	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	27.3% 24.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Calcium	1.6% 16mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	44% 0.39mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	16.2% 0.37mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.75% 176g	4.7% 175g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Tree Fern have 2.8 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.4 times more Vitamin C than Tomato Sauce with Mushrooms.
• While 7 oz of Canned Tomato Sauce with Mushrooms contain 4.8 times more Vitamin A, more Vitamin B1 and 5.8 times more Vitamin B5 than Cooked Tree Fern no Salt.
• 7 ounces of Cooked Tree Fern have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Cooked Tree Fern no Salt as well as Canned Tomato Sauce with Mushrooms have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Cooked Tree Fern have 2.9 times more Manganese and 1.5 times more Zinc than Tomato Sauce with Mushrooms.
• While 7 oz of Canned Tomato Sauce with Mushrooms contain 5.6 times more Iron, 3.8 times more Magnesium, 8 times more Phosphorus, 76 times more Potassium and 90.4 times more Sodium than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern and Tomato Sauce with Mushrooms contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Cooked Tree Fern lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 7 ounces of Tomato Sauce with Mushrooms lack sufficient amounts of Zinc
• Both Cooked Tree Fern no Salt as well as Canned Tomato Sauce with Mushrooms lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Tree Fern have 1.3 times more Carbohydrate and 2.5 times more Fiber than Tomato Sauce with Mushrooms.
• While 7 oz of Canned Tomato Sauce with Mushrooms contain 5 times more Protein than Cooked Tree Fern no Salt.
• 7 ounces of Cooked Tree Fern provide inadequate amounts of Protein
• Both Cooked Tree Fern no Salt as well as Canned Tomato Sauce with Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.