Comparing Nutrients in 500 calories Boiled Dock with Salt VS Cooked Tree Fern with Salt

Weight per 500 calories

• Boiled Dock with Salt: 2500g
• Cooked Tree Fern with Salt: 1250g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	0.9% 0.88g	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	56.3% 73.3g	104% 135g	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	122% 46.3g	38g per day for Men 19-50 years
Protein	81.7% 45.8g	6.47% 3.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock with Salt	Cooked Tree Fern with Salt	Recommended Dietary Allowance
Vitamin A	483% 4350μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	288% 3.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	273% 43.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	172% 2.24mg	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	50% 200μg	47% 188μg	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	731% 658mg	417% 375mg	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	95% 950mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	281% 2.53mg	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	650% 52mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	530% 2225mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	329% 7.58mg	293% 6.74mg	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	186% 1300mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	236% 8025mg	1.84% 62.5mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	398% 5975mg	201% 3013mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	35.2% 3.88mg	11mg per day for Men 19-50 years
Water	63.2% 2340g	30% 1108g	3700g per day for Men 19-50 years

Boiled Dock With Salt VS Cooked Tree Fern With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Dock with Salt or Cooked Tree Fern with Salt?

Lets compare vitamin content per 500 calories of Boiled Dock with Salt vs Cooked Tree Fern with Salt:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Boiled Dock with Salt vs Cooked Tree Fern with Salt:

• 500 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 500 calories.
• 500 calories of Cooked Tree Fern with Salt lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Cooked Tree Fern with Salt provide inadequate amounts of Protein