Comparing Nutrients in 14 ounces Cooked Tree Fern with Salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern with Salt	3%	1%	96%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Tree Fern with Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	5.47% 159kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	22% 8.33g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	64.4% 0.84mg	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	15% 59.5μg	37.7% 151μg	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	132% 119mg	55.6% 50mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern with Salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	56% 0.5mg	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	7.94% 0.64mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	32.6% 0.75mg	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	2.27% 16mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	63.8% 957mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.5% 352g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Tree Fern with Salt vs Baked White Potatoes:

• Cooked Tree Fern with Salt has 10 times more Vitamin A, 7 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.4 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B1, 6.1 times more Vitamin B5 and 2.5 times more Vitamin B9 than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Cooked Tree Fern with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Tree Fern with Salt vs Baked White Potatoes:

• Cooked Tree Fern with Salt has 1.6 times more Copper, 2.9 times more Manganese, 1.8 times more Selenium and 34.4 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4 times more Iron, 5.4 times more Magnesium, 18.8 times more Phosphorus and 108.8 times more Potassium than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Baked Whole White Potatoes have similar amounts of Calcium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Tree Fern with Salt has 1.8 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Energy, 2 times more Carbohydrate and 7.2 times more Protein than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.