Comparing Nutrients in 1 kilogram Cooked Frozen Turnips VS Cooked Tree Fern

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Cooked Tree Fern	3%	1%	96%

Macro Nutrients

	Cooked Frozen Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Energy	7.93% 230kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	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	33.5% 43.5g	84.5% 110g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	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	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	52.6% 20g	97% 37g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	5.18% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	43.3% 39mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	32% 320mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	123% 9.8mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	37% 260mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	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	25.3% 936g	24% 886g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnips VS Cooked Tree Fern per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Turnips 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 Cooked Frozen Turnips vs Cooked Tree Fern:

• 1 kilogram of Cooked Frozen Turnips has more Vitamin B1 and 2.2 times more Vitamin B5 than Cooked Tree Fern.
• While 1 kg of Cooked Tree Fern no Salt contains 10.7 times more Vitamin B2, 6.3 times more Vitamin B3, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 7.7 times more Vitamin C than Boiled and Drained Frozen Turnips.
• 1 kilogram of Cooked Tree Fern have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled and Drained Frozen Turnips as well as Cooked Tree Fern no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Turnips has 4 times more Calcium, 6.1 times more Iron, 2.8 times more Magnesium, 6.5 times more Phosphorus, 36.4 times more Potassium and 7.2 times more Sodium than Cooked Tree Fern.
• While 1 kg of Cooked Tree Fern no Salt contains 3.2 times more Copper, 5.4 times more Manganese and 1.6 times more Zinc than Boiled and Drained Frozen Turnips.
• Both Cooked Frozen Turnips and Cooked Tree Fern contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Frozen Turnips lack sufficient amounts of Zinc
• 1 kilogram of Cooked Tree Fern lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Boiled and Drained Frozen Turnips as well as Cooked Tree Fern no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Turnips has 5.2 times more Omega 3 and 5.3 times more Protein than Cooked Tree Fern.
• While 1 kg of Cooked Tree Fern no Salt contains 2.5 times more Carbohydrate and 1.9 times more Fiber than Boiled and Drained Frozen Turnips.
• 1 kilogram of Cooked Tree Fern provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Frozen Turnips as well as Cooked Tree Fern no Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.