Comparing Nutrients in 1 kilogram Cooked Tree Fern VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern	3%	1%	96%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Cooked Tree Fern	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13.8% 400kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.5% 110g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 37g	79% 30g	38g per day for Men 19-50 years
Protein	5.18% 2.9g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	100% 1.3mg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8% 80mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	224% 2.02mg	42.2% 0.38mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24% 886g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tree Fern VS Frozen Chopped Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Tree Fern vs Frozen Chopped Broccoli:

• 1 kilogram of Cooked Tree Fern has 3.1 times more Vitamin B2, 7.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 5.2 times more Vitamin A, more Vitamin B1, 4.4 times more Vitamin B5, 4.5 times more Vitamin B9 and 1.9 times more Vitamin C than Cooked Tree Fern no Salt.
• 1 kilogram of Cooked Tree Fern have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Cooked Tree Fern no Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Tree Fern vs Frozen Chopped Broccoli:

• 1 kilogram of Cooked Tree Fern has 5.3 times more Copper and 1.8 times more Manganese than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 7 times more Calcium, 5.1 times more Iron, 3.6 times more Magnesium, 12.5 times more Phosphorus, 42.4 times more Potassium, 3.1 times more Selenium and 1.5 times more Zinc than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern and Frozen Chopped Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Tree Fern lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Tree Fern has 2.3 times more Carbohydrate and 1.2 times more Fiber than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 5.8 times more Omega 3 and 9.7 times more Protein than Cooked Tree Fern no Salt.
• 1 kilogram of Cooked Tree Fern provide inadequate amounts of Omega 3 and Protein
• Both Cooked Tree Fern no Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.