Comparing Nutrients in 300 calories Cooked Tree Fern VS Almonds

Weight per 300 calories

• Cooked Tree Fern: 750g
• Almonds: 51.8g

Almonds have 14.5 times more energy per unit of mass than Cooked Tree Fern no Salt, which is very high in comparison to other foods. Cooked Tree Fern having low energy density.

Which food has more nutrients per 300 calories - Cooked Tree Fern or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern	3%	1%	96%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Tree Fern	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	8.44% 0.14g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.4g	8.6% 11g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	73% 27.8g	17% 6.48g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Almonds	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.45% 0.47mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28% 113μg	5.7% 22.8μg	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	250% 225mg	0% 0mg	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	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern	Almonds	Recommended Dietary Allowance
Calcium	6% 60mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	59.4% 0.53mg	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	15% 1.2mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	8.93% 37.5mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.3% 30mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	1.1% 37.5mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.5mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	21% 2.33mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	18% 665g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Tree Fern vs Almonds:

• Cooked Tree Fern no Salt has more Vitamin A, 3.8 times more Vitamin B2, 14 times more Vitamin B3, 1.9 times more Vitamin B5, 18.9 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain more Vitamin B1 than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Tree Fern vs Almonds:

• Cooked Tree Fern no Salt has 2.8 times more Copper, 3.6 times more Manganese, 3.2 times more Selenium, 1.4 times more Zinc and 290.8 times more Water than Almonds.
• While Almonds contain 2.3 times more Calcium, 1.6 times more Iron, 3.7 times more Magnesium, 8.3 times more Phosphorus and 10.1 times more Potassium than Cooked Tree Fern no Salt.

Comparison of macro-nutrients per 300 calories:

• Cooked Tree Fern no Salt has 86.9 times more Omega 3, 7.4 times more Carbohydrate and 4.3 times more Fiber than Almonds.
• While Almonds contain 49.3 times more Fat, 29.2 times more Saturated Fat, 60.8 times more Omega 6 and 5 times more Protein than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Almonds have similar amounts of Energy per 300 kcal.
• Both Cooked Tree Fern no Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.