Comparing Nutrients in 100 calories Turnips VS Cooked Tree Fern

Weight per 100 calories

• Turnips: 357g
• Cooked Tree Fern: 250g

Cooked Tree Fern no Salt has 1.4 times more energy per unit of mass than Raw Turnips, which is low in comparison to other foods. Turnips having very low energy density.

Discover which food has more nutrients per 100 calories - Turnips or Cooked Tree Fern?

Macros Ratio

	Protein	Fat	Carbs
Turnips	12%	3%	85%
Cooked Tree Fern	3%	1%	96%

Macro Nutrients

	Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.07% 0.023g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.21% 0.035g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	21% 27.5g	130g per day for Men 19-50 years
Sugars	18.7% 13.6g	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	17% 6.43g	24.3% 9.25g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	3.15% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	34.4% 0.45mg	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	13.4% 53.6μg	9.38% 37.5μg	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	83.3% 75mg	83.3% 75mg	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	0.71% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.3% 0.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	10.7% 107mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	33.7% 0.3mg	56% 0.51mg	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	13.4% 1.07mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	9.35% 39.3mg	2.98% 12.5mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	58.6% 1.35mg	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	13.8% 96mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	20% 682mg	0.37% 12.5mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	0.83% 12.5mg	1500mg per day for Men 19-50 years
Zinc	8.77% 0.96mg	7.05% 0.78mg	11mg per day for Men 19-50 years
Water	8.87% 328g	6% 222g	3700g per day for Men 19-50 years

Turnips VS Cooked Tree Fern Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Turnips or Cooked Tree Fern?

Lets compare vitamin content per 100 calories of Turnips vs Cooked Tree Fern:

• 100 calories of Turnips have more Vitamin B1, 4.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cooked Tree Fern.
• While 100 kcal of Cooked Tree Fern no Salt contain more Vitamin A, 7 times more Vitamin B2, 6.1 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Turnips.
• Both Turnips and Cooked Tree Fern provide similar amounts of Vitamin C per 100 calories.
• 100 calories of Turnips have insufficient amounts of Vitamin A
• 100 calories of Cooked Tree Fern have insufficient amounts of Vitamin B1
• Both Raw Turnips as well as Cooked Tree Fern no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Turnips vs Cooked Tree Fern:

• 100 calories of Turnips have 5.4 times more Calcium, 2.7 times more Iron, 3.1 times more Magnesium, 9.6 times more Phosphorus, 54.6 times more Potassium, 19.1 times more Sodium, 1.2 times more Zinc and 1.5 times more Water than Cooked Tree Fern.
• While 100 kcal of Cooked Tree Fern no Salt contain 1.7 times more Copper and 2.8 times more Manganese than Raw Turnips.
• Both Turnips and Cooked Tree Fern contain similar levels of Selenium per 100 calories.
• 100 calories of Cooked Tree Fern lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Turnips have 3.2 times more Omega 3 and 4.4 times more Protein than Cooked Tree Fern.
• While 100 kcal of Cooked Tree Fern no Salt contain 1.4 times more Fiber than Raw Turnips.
• Both Turnips and Cooked Tree Fern offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cooked Tree Fern provide inadequate amounts of Protein
• Both Raw Turnips as well as Cooked Tree Fern no Salt provide inadequate amounts of Omega 6 in 100 calories.