Comparing Nutrients in 100 grams 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	1.45% 42kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	0.082% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.65% 9.94g	8.45% 11g	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	4.74% 1.8g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	0.52% 0.29g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	4.78% 43μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.76% 1.24mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.36% 0.37mg	1.26% 0.063mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	13.8% 0.18mg	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	5.5% 22μg	3.75% 15μg	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	14% 12.7mg	33.3% 30mg	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	1.7% 17mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	22.4% 0.2mg	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	11.6% 0.93mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	23.4% 0.54mg	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	5.57% 39mg	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	0.15% 5mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	36.7% 551mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.33% 86g	2.4% 88.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Onions VS Cooked Tree Fern per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Sauce with Onions versus 100 g of Cooked Tree Fern to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Sauce with Onions vs Cooked Tree Fern:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Tomato Sauce with Onions vs Cooked Tree Fern:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Sauce with Onions have 5.4 times more Protein than Cooked Tree Fern.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.