Comparing Nutrients in 1 kilogram Cooked Tree Fern VS Boiled Turnips

Macros Ratio

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

Macro Nutrients

	Cooked Tree Fern	Boiled Turnips	Recommended Dietary Allowance
Energy	13.8% 400kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.53% 0.09g	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	39% 50.6g	130g per day for Men 19-50 years
Sugars	NA	41.2% 30g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	5.18% 2.9g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Boiled Turnips	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	51.5% 0.67mg	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	22.5% 90μg	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	129% 116mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern	Boiled Turnips	Recommended Dietary Allowance
Calcium	8% 80mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	224% 2.02mg	2.22% 0.02mg	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	20% 1.6mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	31% 0.71mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24% 886g	25.3% 936g	3700g per day for Men 19-50 years

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

• Cooked Tree Fern no Salt has more Vitamin A, 13 times more Vitamin B2, 11.7 times more Vitamin B3, 2.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain more Vitamin B1 and 2.3 times more Vitamin B5 than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt as well as Boiled and Drained Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cooked Tree Fern no Salt has 101 times more Copper, 7.6 times more Manganese, 4.5 times more Selenium and 2.6 times more Zinc than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain 4.1 times more Calcium, 1.8 times more Magnesium, 6.5 times more Phosphorus, 35.4 times more Potassium and 3.2 times more Sodium than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Boiled and Drained Turnips have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Tree Fern no Salt has 1.8 times more Energy, 2.2 times more Carbohydrate and 1.9 times more Fiber than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain 1.8 times more Omega 3 and 2.4 times more Protein than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt as well as Boiled and Drained Turnips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.