Comparing Nutrients in 1 pound Cooked Tree Fern VS Boiled Turnips

Macros Ratio

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

Macro Nutrients

	Cooked Tree Fern	Boiled Turnips	Recommended Dietary Allowance
Energy	6.26% 181kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 50g	17.7% 23g	130g per day for Men 19-50 years
Sugars	NA	18.7% 13.6g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	5.75% 3.22g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Boiled Turnips	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	8.48% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.5% 0.81mg	23.4% 0.3mg	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	10.2% 41μg	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	58.5% 52.6mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern	Boiled Turnips	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	1% 0.009mg	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	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	14% 0.32mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	0.67% 22.7mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 402g	11.5% 425g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Tree Fern vs Boiled Turnips:

• Cooked Tree Fern no Salt has more Vitamin A, 13 times more Vitamin B2, 11.7 times more Vitamin B3, 2.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain more Vitamin B1 and 2.3 times more Vitamin B5 than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt as well as Boiled and Drained Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Tree Fern vs Boiled Turnips:

• Cooked Tree Fern no Salt has 101 times more Copper, 7.6 times more Manganese, 4.5 times more Selenium and 2.6 times more Zinc than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain 4.1 times more Calcium, 1.8 times more Magnesium, 6.5 times more Phosphorus, 35.4 times more Potassium and 3.2 times more Sodium than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Boiled and Drained Turnips have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Tree Fern no Salt has 1.8 times more Energy, 2.2 times more Carbohydrate and 1.9 times more Fiber than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain 1.8 times more Omega 3 and 2.4 times more Protein than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt as well as Boiled and Drained Turnips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.