Comparing Nutrients in 1 kilogram Boiled Carrots VS Cooked Tree Fern

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Tree Fern	3%	1%	96%

Macro Nutrients

	Boiled Carrots	Cooked Tree Fern	Recommended Dietary Allowance
Energy	12% 350kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	84.5% 110g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	97% 37g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	5.18% 2.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	947% 8520μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	138% 1.8mg	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	35% 140μg	37.5% 150μg	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	40% 36mg	333% 300mg	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	68.7% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	30% 300mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	224% 2.02mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	234% 5.4mg	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	43% 300mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24% 886g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Cooked Tree Fern per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Cooked Tree Fern to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Cooked Tree Fern:

• 1 kilogram of Boiled Carrots has 85.2 times more Vitamin A, more Vitamin B1 and 3.7 times more Vitamin B5 than Cooked Tree Fern.
• While 1 kg of Cooked Tree Fern no Salt contains 6.8 times more Vitamin B2, 5.4 times more Vitamin B3 and 8.3 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Tree Fern provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Tree Fern have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Boiled and Drained Carrots as well as Cooked Tree Fern no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Cooked Tree Fern:

• 1 kilogram of Boiled Carrots has 3.8 times more Calcium, 2.1 times more Iron, 2 times more Magnesium, 7.5 times more Phosphorus, 47 times more Potassium and 11.6 times more Sodium than Cooked Tree Fern.
• While 1 kg of Cooked Tree Fern no Salt contains 11.9 times more Copper, 3.5 times more Manganese and 1.6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Tree Fern contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 1 kilogram of Cooked Tree Fern lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Carrots as well as Cooked Tree Fern no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Tree Fern no Salt contains 1.3 times more Carbohydrate than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Tree Fern offer comparable quantities of Fiber per one kilogram.
• Both Boiled and Drained Carrots as well as Cooked Tree Fern no Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.