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

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern with Salt	3%	1%	96%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cooked Tree Fern with Salt	Broccoli Raab	Recommended Dietary Allowance
Energy	6.26% 181kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	NA	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	NA	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	44% 16.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern with Salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 402g	11.3% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Tree Fern with Salt versus 1 lb of Broccoli Raab 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 Broccoli Raab:

• 1 pound of Cooked Tree Fern with Salt has 2.3 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.5 times more Vitamin C than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 13.1 times more Vitamin A, more Vitamin B1, 5.1 times more Vitamin B5 and 5.5 times more Vitamin B9 than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Broccoli Raab provide similar amounts of Vitamin B6 per one pound.
• 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Tree Fern with Salt has 4.8 times more Copper, 1.4 times more Manganese and 7.3 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 13.5 times more Calcium, 13.4 times more Iron, 4.4 times more Magnesium, 18.3 times more Phosphorus, 39.2 times more Potassium and 2.5 times more Zinc than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt and Broccoli Raab contain similar levels of 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 Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Tree Fern with Salt has 3.8 times more Carbohydrate and 1.4 times more Fiber than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 10.9 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 Raw Broccoli Raab provide inadequate amounts of Energy in one pound.