Comparing Nutrients in 14 ounces Cooked Tree Fern VS Turnips

Macros Ratio

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

Macro Nutrients

	Cooked Tree Fern	Turnips	Recommended Dietary Allowance
Energy	5.47% 159kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	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	33.5% 43.6g	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	27.5% 0.36mg	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	15% 59.5μg	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	132% 119mg	93% 83.3mg	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	0.79% 0.12mg	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	Turnips	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	37.5% 0.34mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	23% 0.53mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.5% 352g	9.85% 365g	3700g per day for Men 19-50 years

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

• Cooked Tree Fern no Salt has more Vitamin A, 10 times more Vitamin B2, 8.8 times more Vitamin B3, 2 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Turnips.
• While Raw Turnips contain more Vitamin B1 and 3.2 times more Vitamin B5 than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Raw Turnips have similar amounts of Vitamin B9 per 14 oz.
• Both Cooked Tree Fern no Salt as well as Raw Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Tree Fern no Salt has 2.4 times more Copper, 4 times more Manganese and 1.3 times more Selenium than Raw Turnips.
• While Raw Turnips contain 3.8 times more Calcium, 1.9 times more Iron, 2.2 times more Magnesium, 6.8 times more Phosphorus, 38.2 times more Potassium and 13.4 times more Sodium than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Raw Turnips have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Tree Fern no Salt has 1.4 times more Energy, 1.7 times more Carbohydrate and 2.1 times more Fiber than Raw Turnips.
• While Raw Turnips contain 2.2 times more Omega 3 and 3.1 times more Protein than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt as well as Raw Turnips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.