Comparing Nutrients in 300 calories Turnips VS Cooked Tree Fern

Weight per 300 calories

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

Cooked Tree Fern no Salt has 1.4 times more energy per unit of mass than Raw Turnips, which is low in comparison to other foods. Turnips having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	8.44% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	63.3% 82.4g	130g per day for Men 19-50 years
Sugars	56% 40.7g	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	50.8% 19.3g	73% 27.8g	38g per day for Men 19-50 years
Protein	17.2% 9.64g	3.9% 2.18g	56g per day for Men 19-50 years

Vitamins

	Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	164% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	9.45% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	40% 161μg	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	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	2.14% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnips	Cooked Tree Fern	Recommended Dietary Allowance
Calcium	32% 321mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	40% 3.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	8.93% 37.5mg	420mg per day for Men 19-50 years
Manganese	62.4% 1.44mg	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	41.3% 289mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	1.1% 37.5mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	48% 718mg	2.5% 37.5mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	21% 2.33mg	11mg per day for Men 19-50 years
Water	26.6% 984g	18% 665g	3700g per day for Men 19-50 years

Turnips VS Cooked Tree Fern Nutrients Per 300 Kcal

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

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

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

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

• 300 calories of Turnips have 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, 1.2 times more Zinc and 1.5 times more Water than Cooked Tree Fern.
• While 300 kcal of Cooked Tree Fern no Salt contain 1.7 times more Copper and 2.8 times more Manganese than Raw Turnips.
• Both Turnips and Cooked Tree Fern contain similar levels of Selenium per 300 calories.
• 300 calories of Cooked Tree Fern lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Turnips have 3.2 times more Omega 3 and 4.4 times more Protein than Cooked Tree Fern.
• While 300 kcal of Cooked Tree Fern no Salt contain 1.4 times more Fiber than Raw Turnips.
• Both Turnips and Cooked Tree Fern offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Tree Fern provide inadequate amounts of Protein
• Both Raw Turnips as well as Cooked Tree Fern no Salt provide inadequate amounts of Omega 6 in 300 calories.