Comparing Nutrients in 300 calories Cooked Tree Fern VS Turnips

Weight per 300 calories

• Cooked Tree Fern: 750g
• Turnips: 1071g

Cooked Tree Fern has 1.4 times more energy per 100g than Turnips. It has low energy density when compared to other foods. Raw Turnips having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked Tree Fern	Turnips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	8.44% 0.14g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.76% 0.13g	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% 69g	130g per day for Men 19-50 years
Sugars	NA	56% 40.7g	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	73% 27.8g	50.8% 19.3g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	17.2% 9.64g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Turnips	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	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	164% 26.3mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.45% 0.47mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	74% 0.96mg	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	40% 161μg	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	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	2.14% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.89% 1.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern	Turnips	Recommended Dietary Allowance
Calcium	6% 60mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	101% 0.91mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	8.93% 37.5mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	62.4% 1.44mg	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	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	1.1% 37.5mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.5mg	48% 718mg	1500mg per day for Men 19-50 years
Zinc	21% 2.33mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	18% 665g	26.6% 984g	3700g per day for Men 19-50 years

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

• Cooked Tree Fern no Salt has more Vitamin A, 7 times more Vitamin B2, 6.1 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Turnips.
• While Raw Turnips contain more Vitamin B1, 4.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Raw Turnips have similar amounts of Vitamin C per 300 kcal.
• Both Cooked Tree Fern no Salt as well as Raw Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Cooked Tree Fern no Salt has 1.7 times more Copper and 2.8 times more Manganese than Raw Turnips.
• While Raw Turnips contain 5.4 times more Calcium, 2.7 times more Iron, 3.1 times more Magnesium, 9.6 times more Phosphorus, 54.6 times more Potassium, 19.1 times more Sodium and 1.5 times more Water than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Raw Turnips have similar amounts of Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Tree Fern no Salt has 1.4 times more Fiber than Raw Turnips.
• While Raw Turnips contain 3.2 times more Omega 3 and 4.4 times more Protein than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Raw Turnips have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Tree Fern no Salt as well as Raw Turnips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.