Comparing Nutrients in 300 calories Cooked Tree Fern VS Baked White Potatoes

Weight per 300 calories

• Cooked Tree Fern: 750g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 2.3 times more energy per unit of mass than Cooked Tree Fern no Salt, which is average in comparison to other foods. Cooked Tree Fern having low energy density.

Which food has more nutrients per 300 calories - Cooked Tree Fern or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern	3%	1%	96%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Tree Fern	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	8.44% 0.14g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.94% 0.16g	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	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	73% 27.8g	18% 6.85g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	8.33% 75μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.3mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.45% 0.47mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	53% 0.69mg	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	28% 113μg	31% 124μg	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	45.7% 41mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6% 60mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	46% 0.41mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	8.93% 37.5mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	26.8% 0.62mg	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	4.3% 30mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	1.1% 37.5mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.5mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	21% 2.33mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	18% 665g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Tree Fern vs Baked White Potatoes:

• Cooked Tree Fern no Salt has 23 times more Vitamin A, 16 times more Vitamin B2, 5.3 times more Vitamin B3, 2 times more Vitamin B6 and 5.5 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B1 and 2.6 times more Vitamin B5 than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 300 kcal.
• Both Cooked Tree Fern no Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Tree Fern vs Baked White Potatoes:

• Cooked Tree Fern no Salt has 1.8 times more Calcium, 3.7 times more Copper, 6.6 times more Manganese, 4.1 times more Selenium, 2 times more Zinc and 2.7 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Iron, 2.3 times more Magnesium, 8.2 times more Phosphorus and 47.3 times more Potassium than Cooked Tree Fern no Salt.

Comparison of macro-nutrients per 300 calories:

• Cooked Tree Fern no Salt has 2.8 times more Omega 3 and 4.1 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.1 times more Protein than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Tree Fern no Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.