Comparing Nutrients in 14 ounces Cooked Tree Fern VS Boiled Turnips

Macros Ratio

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

Macro Nutrients

	Cooked Tree Fern	Boiled Turnips	Recommended Dietary Allowance
Energy	5.47% 159kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.21% 0.036g	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	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	38.6% 14.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	5.03% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Boiled Turnips	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	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	20.5% 0.27mg	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	8.93% 35.7μg	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	51% 46mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern	Boiled Turnips	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	0.88% 0.008mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	12.3% 0.28mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.5% 352g	10% 371g	3700g per day for Men 19-50 years

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

• Cooked Tree Fern no Salt has more Vitamin A, 13 times more Vitamin B2, 11.7 times more Vitamin B3, 2.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain more Vitamin B1 and 2.3 times more Vitamin B5 than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt as well as Boiled and Drained Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Tree Fern vs Boiled Turnips:

• Cooked Tree Fern no Salt has 101 times more Copper, 7.6 times more Manganese, 4.5 times more Selenium and 2.6 times more Zinc than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain 4.1 times more Calcium, 1.8 times more Magnesium, 6.5 times more Phosphorus, 35.4 times more Potassium and 3.2 times more Sodium than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Boiled and Drained Turnips have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Tree Fern no Salt has 1.8 times more Energy, 2.2 times more Carbohydrate and 1.9 times more Fiber than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain 1.8 times more Omega 3 and 2.4 times more Protein than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt as well as Boiled and Drained Turnips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.