Comparing Nutrients in 300 calories Boiled Dock with Salt VS Cooked Tree Fern with Salt

Weight per 300 calories

• Boiled Dock with Salt: 1500g
• Cooked Tree Fern with Salt: 750g

Cooked Tree Fern with Salt has 2 times more energy per unit of mass than Boiled and Drained Dock with Salt, which is low in comparison to other foods. Boiled Dock with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Dock with Salt or Cooked Tree Fern with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock with Salt	30%	23%	47%
Cooked Tree Fern with Salt	3%	1%	96%

Macro Nutrients

	Boiled Dock with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	62% 81g	130g per day for Men 19-50 years
Sugars	NA	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	NA	73% 27.8g	38g per day for Men 19-50 years
Protein	49% 27.5g	3.9% 2.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Vitamin A	290% 2610μg	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.17mg	164% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	9.45% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	103% 1.34mg	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	30% 120μg	28% 113μg	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	438% 395mg	250% 225mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dock with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Calcium	57% 570mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	168% 1.5mg	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	390% 31mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	318% 1335mg	8.93% 37.5mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	176% 4.04mg	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	111% 780mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	142% 4815mg	1.1% 37.5mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	239% 3585mg	121% 1808mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	21% 2.33mg	11mg per day for Men 19-50 years
Water	38% 1404g	18% 665g	3700g per day for Men 19-50 years

Boiled Dock With Salt VS Cooked Tree Fern With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Dock with Salt or Cooked Tree Fern with Salt?

Lets compare vitamin content per 300 calories of Boiled Dock with Salt vs Cooked Tree Fern with Salt:

• 300 calories of Boiled Dock with Salt have 34.8 times more Vitamin A, more Vitamin B1 and 1.8 times more Vitamin C than Cooked Tree Fern with Salt.
• While 300 kcal of Cooked Tree Fern with Salt contain 1.7 times more Vitamin B2 and 4.3 times more Vitamin B3 than Boiled and Drained Dock with Salt.
• Both Boiled Dock with Salt and Cooked Tree Fern with Salt provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Cooked Tree Fern with Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Dock with Salt as well as Cooked Tree Fern with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Dock with Salt vs Cooked Tree Fern with Salt:

• 300 calories of Boiled Dock with Salt have 9.5 times more Calcium, 26 times more Iron, 35.6 times more Magnesium, 26 times more Phosphorus, 128.4 times more Potassium, 2 times more Selenium, 2 times more Sodium and 2.1 times more Water than Cooked Tree Fern with Salt.
• Both Boiled Dock with Salt and Cooked Tree Fern with Salt contain similar levels of Copper, Manganese and Zinc per 300 calories.
• 300 calories of Cooked Tree Fern with Salt lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Dock with Salt have 18.3 times more Fat and 12.6 times more Protein than Cooked Tree Fern with Salt.
• While 300 kcal of Cooked Tree Fern with Salt contain 1.8 times more Carbohydrate than Boiled and Drained Dock with Salt.
• Both Boiled Dock with Salt and Cooked Tree Fern with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Tree Fern with Salt provide inadequate amounts of Protein