Comparing Nutrients in 100 grams 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	1.38% 40kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.45% 11g	6.5% 8.43g	130g per day for Men 19-50 years
Sugars	NA	7.96% 5.77g	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	3.95% 1.5g	38g per day for Men 19-50 years
Protein	0.52% 0.29g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	5.33% 48μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.26% 0.063mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.8% 0.18mg	10.2% 0.13mg	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	13.8% 12.4mg	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	13% 1.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.17% 3.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Calcium	0.8% 8mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	22% 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	2% 0.16mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	8.17% 0.19mg	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	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	0.15% 5mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	30% 452mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.4% 88.6g	2.38% 88g	3700g per day for Men 19-50 years

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

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

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

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

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

• 100 grams of Cooked Tree Fern have 2.9 times more Manganese and 1.5 times more Zinc than Tomato Sauce with Mushrooms.
• While 100 g 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 100 grams.
• 100 grams of Cooked Tree Fern lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Tree Fern have 1.3 times more Carbohydrate and 2.5 times more Fiber than Tomato Sauce with Mushrooms.
• While 100 g of Canned Tomato Sauce with Mushrooms contain 5 times more Protein than Cooked Tree Fern no Salt.
• 100 grams 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 100 grams.