Comparing Nutrients in 14 ounces Cooked Tree Fern VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern	3%	1%	96%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Tree Fern	Almonds	Recommended Dietary Allowance
Energy	5.47% 159kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	47% 15g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	131% 49.6g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Almonds	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	43.7% 175μg	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	0% 0mg	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	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern	Almonds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Tree Fern vs Almonds:

• Cooked Tree Fern no Salt has more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain more Vitamin B1, 3.8 times more Vitamin B2, 7.5 times more Vitamin B5 and 2.9 times more Vitamin B9 than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Cooked Tree Fern no Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Tree Fern vs Almonds:

• Cooked Tree Fern no Salt has 20.1 times more Water than Almonds.
• While Almonds contain 33.6 times more Calcium, 5.1 times more Copper, 23.2 times more Iron, 54 times more Magnesium, 4 times more Manganese, 120.3 times more Phosphorus, 146.6 times more Potassium, 4.6 times more Selenium and 10.1 times more Zinc than Cooked Tree Fern no Salt.

Comparison of macro-nutrients per 14 ounces:

• Cooked Tree Fern no Salt has 6 times more Omega 3 than Almonds.
• While Almonds contain 14.5 times more Energy, 713.3 times more Fat, 422.4 times more Saturated Fat, 880.3 times more Omega 6, 2 times more Carbohydrate, 3.4 times more Fiber and 72.9 times more Protein than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.