Comparing Nutrients in 1 pound Cooked Tree Fern with Salt VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern with Salt	3%	1%	96%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Tree Fern with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	6.26% 181kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.6% 49g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	44% 16.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	45.4% 0.59mg	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	17% 68μg	63.5% 254μg	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	151% 136mg	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	17% 0.15mg	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	9.07% 0.73mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	44% 1mg	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	2.6% 18mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 402g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Tree Fern with Salt VS Cooked Chopped Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Tree Fern with Salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cooked Tree Fern with Salt has 3.7 times more Vitamin B2, 7.6 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 5.1 times more Vitamin A, more Vitamin B1, 4.3 times more Vitamin B5, 3.7 times more Vitamin B9 and 1.3 times more Vitamin C than Cooked Tree Fern with Salt.
• 1 pound of Cooked Tree Fern with Salt have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B5
• Both Cooked Tree Fern with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Tree Fern with Salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Cooked Tree Fern with Salt has 5.9 times more Copper, 2.4 times more Manganese and 21.9 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 4.1 times more Calcium, 3.8 times more Iron, 2.6 times more Magnesium, 12.3 times more Phosphorus and 28.4 times more Potassium than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Cooked Chopped Frozen Broccoli contain similar levels of Zinc and Water per one pound.
• 1 pound of Cooked Tree Fern with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Cooked Tree Fern with Salt as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Tree Fern with Salt has 2 times more Carbohydrate and 1.2 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 10.7 times more Protein than Cooked Tree Fern with Salt.
• 1 pound of Cooked Tree Fern with Salt provide inadequate amounts of Protein
• Both Cooked Tree Fern with Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy in one pound.