Comparing Nutrients in 100 grams 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	1.38% 40kcal	3.5% 101kcal	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	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.23% 0.039g	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	21% 27.4g	130g per day for Men 19-50 years
Sugars	NA	29.3% 21.3g	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	12% 8.72g	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	% 10g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	9.74% 3.7g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	0.52% 0.29g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Ketchup	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	8.96% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.26% 0.063mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.8% 0.18mg	12% 0.16mg	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	2.25% 9μg	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	4.56% 4.1mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern with Salt	Ketchup	Recommended Dietary Allowance
Calcium	0.8% 8mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	9.44% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.38% 15μg	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	4.38% 0.35mg	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	3.65% 0.084mg	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	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	0.15% 5mg	8.26% 281mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.4% 88.6g	1.85% 68.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tree Fern with Salt VS Ketchup per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Tree Fern with Salt vs Ketchup:

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

Comparing minerals per 100 grams for Cooked Tree Fern with Salt vs Ketchup:

• 100 grams 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 100 g 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.
• 100 grams of Cooked Tree Fern with Salt lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Tree Fern with Salt have 12.3 times more Fiber than Ketchup.
• While 100 g of Catsup contain 2.5 times more Energy and 2.5 times more Carbohydrate than Cooked Tree Fern with Salt.
• 100 grams of Cooked Tree Fern with Salt provide inadequate amounts of Energy
• 100 grams of Ketchup provide inadequate amounts of Fiber
• Both Cooked Tree Fern with Salt as well as Catsup provide inadequate amounts of Protein in 100 grams.