Comparing Nutrients in 1 kilogram Turnips VS Cooked Tree Fern

Macros Ratio

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

Macro Nutrients

	Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Energy	9.66% 280kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	49.5% 64.3g	84.5% 110g	130g per day for Men 19-50 years
Sugars	52.4% 38g	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	47.4% 18g	97% 37g	38g per day for Men 19-50 years
Protein	16% 9g	5.18% 2.9g	56g per day for Men 19-50 years

Vitamins

	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	33.3% 0.4mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	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	37.5% 150μg	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	233% 210mg	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	2% 0.3mg	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

	Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	30% 300mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	37.5% 3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	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	38.6% 270mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	25% 919g	24% 886g	3700g per day for Men 19-50 years

Nutrient Comparison: Turnips VS Cooked Tree Fern per 1 kg

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

• 1 kilogram of Turnips has more Vitamin B1 and 3.2 times more Vitamin B5 than Cooked Tree Fern.
• While 1 kg of Cooked Tree Fern no Salt contains 10 times more Vitamin B2, 8.8 times more Vitamin B3, 2 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Turnips.
• Both Turnips and Cooked Tree Fern provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Tree Fern have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw 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 Turnips vs Cooked Tree Fern:

• 1 kilogram of Turnips has 3.8 times more Calcium, 1.9 times more Iron, 2.2 times more Magnesium, 6.8 times more Phosphorus, 38.2 times more Potassium and 13.4 times more Sodium than Cooked Tree Fern.
• While 1 kg of Cooked Tree Fern no Salt contains 2.4 times more Copper and 4 times more Manganese than Raw Turnips.
• Both Turnips and Cooked Tree Fern contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Cooked Tree Fern lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw 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 Turnips has 2.2 times more Omega 3 than Cooked Tree Fern.
• While 1 kg of Cooked Tree Fern no Salt contains 1.7 times more Carbohydrate and 2.1 times more Fiber than Raw Turnips.
• 1 kilogram of Cooked Tree Fern provide inadequate amounts of Omega 3
• Both Raw Turnips as well as Cooked Tree Fern no Salt provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.