Comparing Nutrients in 100 grams Cooked Tree Fern with Salt VS Canned Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern with Salt	3%	1%	96%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Cooked Tree Fern with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	1.38% 40kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	NA	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	0.11% 0.019g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.3% 10.8g	3.46% 4.5g	130g per day for Men 19-50 years
Sugars	NA	1.08% 0.78g	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	9.74% 3.7g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	0.52% 0.29g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.26% 0.063mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.8% 0.18mg	2.85% 0.037mg	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	3.75% 15μg	8% 32μg	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	33.3% 30mg	5.33% 4.8mg	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	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.8% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	0.8% 8mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	4.22% 0.038mg	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	2% 0.16mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	8.7% 0.2mg	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	0.57% 4mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	0.15% 5mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	16.7% 251mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.4% 88.6g	2.52% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Tree Fern with Salt vs Canned Yellow Snap Beans:

• Cooked Tree Fern with Salt has 2 times more Vitamin A, 5.4 times more Vitamin B2, 17.4 times more Vitamin B3, 4.8 times more Vitamin B6 and 6.3 times more Vitamin C than Canned Yellow Snap Beans, Solids with Salt.
• While Canned Yellow Snap Beans, Solids with Salt contain more Vitamin B1, 2 times more Vitamin B5 and 2.1 times more Vitamin B9 than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Tree Fern with Salt vs Canned Yellow Snap Beans:

• Cooked Tree Fern with Salt has 5.3 times more Copper, 2.7 times more Manganese and 2.3 times more Selenium than Canned Yellow Snap Beans, Solids with Salt.
• While Canned Yellow Snap Beans, Solids with Salt contain 3.3 times more Calcium, 5.6 times more Iron, 2.6 times more Magnesium, 4.8 times more Phosphorus and 21.8 times more Potassium than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Canned Yellow Snap Beans, Solids with Salt have similar amounts of Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Tree Fern with Salt has 2 times more Energy, 2.4 times more Carbohydrate and 2.8 times more Fiber than Canned Yellow Snap Beans, Solids with Salt.
• While Canned Yellow Snap Beans, Solids with Salt contain 4 times more Protein than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.