Comparing Nutrients in 1 pound Cooked Tree Fern with Salt VS Dried Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern with Salt	3%	1%	96%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Cooked Tree Fern with Salt	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	6.26% 181kcal	49% 1424kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	NA	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	NA	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	NA	39% 6.63g	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	240% 312g	130g per day for Men 19-50 years
Sugars	NA	255% 185g	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	254% 97g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern with Salt	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	1947% 17522μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	454% 5.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	419% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	44.3% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	776% 10mg	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	260% 1039μg	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	9576% 8618mg	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	121% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	432% 518μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern with Salt	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	60.8% 608mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	700% 6.3mg	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	590% 47mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	203% 853mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	374% 8.6mg	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	212% 1483mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	423% 14379mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	58.4% 875mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	99% 11mg	11mg per day for Men 19-50 years
Water	11% 402g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Tree Fern with Salt vs Dried Red Sweet Peppers:

• Freeze-dried Red Sweet Peppers contain 386.3 times more Vitamin A, more Vitamin B1, 4 times more Vitamin B2, 2.1 times more Vitamin B3, 7.7 times more Vitamin B5, 12.4 times more Vitamin B6, 15.3 times more Vitamin B9 and 63.3 times more Vitamin C than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Tree Fern with Salt vs Dried Red Sweet Peppers:

• Cooked Tree Fern with Salt has 1.2 times more Sodium and 44.3 times more Water than Freeze-dried Red Sweet Peppers.
• While Freeze-dried Red Sweet Peppers contain 16.8 times more Calcium, 6.9 times more Copper, 65 times more Iron, 37.6 times more Magnesium, 3.5 times more Manganese, 81.8 times more Phosphorus, 634 times more Potassium, 4.1 times more Selenium and 7.8 times more Zinc than Cooked Tree Fern with Salt.

Comparison of macro-nutrients per 1 pound:

• Freeze-dried Red Sweet Peppers contain 7.9 times more Energy, 42.9 times more Fat, 6.4 times more Carbohydrate, 5.8 times more Fiber and 61.7 times more Protein than Cooked Tree Fern with Salt.
• Both Cooked Tree Fern with Salt as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.