Comparing Nutrients in 1 kilogram Cooked Tree Fern with Salt VS Stir-Fried Lentils Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern with Salt	3%	1%	96%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Cooked Tree Fern with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	13.8% 400kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	NA	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	NA	9.76% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	163% 213g	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	97% 37g	NA	38g per day for Men 19-50 years
Protein	5.18% 2.9g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	11% 100μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	126% 1.64mg	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	37.5% 150μg	168% 670μg	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	333% 300mg	140% 126mg	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

	Cooked Tree Fern with Salt	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	8% 80mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	224% 2.02mg	374% 3.37mg	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	20% 1.6mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	218% 5mg	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	5.7% 40mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	145% 16mg	11mg per day for Men 19-50 years
Water	24% 886g	18.6% 687g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tree Fern with Salt VS Stir-Fried Lentils Sprouts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Tree Fern with Salt versus 1 kg of Stir-Fried Lentils Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Tree Fern with Salt vs Stir-Fried Lentils Sprouts with Salt:

• 1 kilogram of Cooked Tree Fern with Salt has 3.3 times more Vitamin B2, 2.9 times more Vitamin B3 and 2.4 times more Vitamin C than Stir-Fried Lentils Sprouts with Salt.
• While 1 kg of Stir-Fried Sprouted Lentils with Salt contains more Vitamin B1, 9.1 times more Vitamin B5 and 4.5 times more Vitamin B9 than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Stir-Fried Lentils Sprouts with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Tree Fern with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Cooked Tree Fern with Salt as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Tree Fern with Salt vs Stir-Fried Lentils Sprouts with Salt:

• 1 kilogram of Cooked Tree Fern with Salt has 1.3 times more Water than Stir-Fried Lentils Sprouts with Salt.
• While 1 kg of Stir-Fried Sprouted Lentils with Salt contains 1.7 times more Copper, 19.4 times more Iron, 7 times more Magnesium, 38.3 times more Phosphorus, 56.8 times more Potassium and 5.2 times more Zinc than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Stir-Fried Lentils Sprouts with Salt contain similar levels of Manganese and Sodium per one kilogram.
• 1 kilogram of Cooked Tree Fern with Salt lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Cooked Tree Fern with Salt as well as Stir-Fried Sprouted Lentils with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Stir-Fried Sprouted Lentils with Salt contains 2.5 times more Energy, 2 times more Carbohydrate and 30.3 times more Protein than Cooked Tree Fern with Salt.
• 1 kilogram of Cooked Tree Fern with Salt provide inadequate amounts of Energy and Protein