Comparing Nutrients in 1 kilogram Boiled Dock with Salt VS Cooked Tree Fern with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock with Salt	30%	23%	47%
Cooked Tree Fern with Salt	3%	1%	96%

Macro Nutrients

	Boiled Dock with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	97% 37g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	5.18% 2.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Vitamin A	193% 1740μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	20% 80μg	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	292% 263mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dock with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Calcium	38% 380mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	224% 2.02mg	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	260% 21mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	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	74.3% 520mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	94% 3210mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	25.3% 936g	24% 886g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dock with Salt VS Cooked Tree Fern with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Dock with Salt vs Cooked Tree Fern with Salt:

• 1 kilogram of Boiled Dock with Salt has 17.4 times more Vitamin A and more Vitamin B1 than Cooked Tree Fern with Salt.
• While 1 kg of Cooked Tree Fern with Salt contains 3.5 times more Vitamin B2, 8.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled and Drained Dock with Salt.
• Both Boiled Dock with Salt and Cooked Tree Fern with Salt provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Cooked Tree Fern with Salt have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Dock with Salt as well as Cooked Tree Fern with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Dock with Salt vs Cooked Tree Fern with Salt:

• 1 kilogram of Boiled Dock with Salt has 4.8 times more Calcium, 13 times more Iron, 17.8 times more Magnesium, 13 times more Phosphorus and 64.2 times more Potassium than Cooked Tree Fern with Salt.
• While 1 kg of Cooked Tree Fern with Salt contains 1.8 times more Copper, 1.8 times more Manganese and 1.8 times more Zinc than Boiled and Drained Dock with Salt.
• Both Boiled Dock with Salt and Cooked Tree Fern with Salt contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Boiled Dock with Salt lack sufficient amounts of Zinc
• 1 kilogram of Cooked Tree Fern with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Dock with Salt as well as Cooked Tree Fern with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Dock with Salt has 6.3 times more Protein than Cooked Tree Fern with Salt.
• While 1 kg of Cooked Tree Fern with Salt contains 3.7 times more Carbohydrate than Boiled and Drained Dock with Salt.
• 1 kilogram of Cooked Tree Fern with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Dock with Salt as well as Cooked Tree Fern with Salt provide inadequate amounts of Energy in one kilogram.