Comparing Nutrients in 500 calories Cooked Tree Fern VS Broccoli

Weight per 500 calories

• Cooked Tree Fern: 1250g
• Broccoli: 1471g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Cooked Tree Fern or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Tree Fern	3%	1%	96%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Tree Fern	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.18g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 137g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	34.5% 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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	122% 46.3g	101% 38.2g	38g per day for Men 19-50 years
Protein	6.47% 3.63g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Tree Fern	Broccoli	Recommended Dietary Allowance
Vitamin A	14% 125μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.8mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	198% 2.57mg	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	47% 188μg	232% 926μg	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	417% 375mg	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Tree Fern	Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	80% 0.72mg	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	25% 2mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	293% 6.74mg	134% 3.1mg	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	7.14% 50mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	1.84% 62.5mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	35.2% 3.88mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	30% 1108g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Tree Fern vs Broccoli:

• Cooked Tree Fern no Salt has 2.2 times more Vitamin B2 and 4.7 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 3.6 times more Vitamin A, more Vitamin B1, 10.7 times more Vitamin B5, 4.9 times more Vitamin B9 and 3.5 times more Vitamin C than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Raw Broccoli have similar amounts of Vitamin B6 per 500 kcal.
• Both Cooked Tree Fern no Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Tree Fern vs Broccoli:

• Cooked Tree Fern no Salt has 3.5 times more Copper and 2.2 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 6.9 times more Calcium, 5.4 times more Iron, 4.9 times more Magnesium, 19.4 times more Phosphorus, 74.4 times more Potassium, 3.3 times more Selenium, 7.8 times more Sodium and 1.6 times more Zinc than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Raw Broccoli have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Tree Fern no Salt has 1.4 times more Carbohydrate and 1.2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 6.2 times more Fat, 14.9 times more Saturated Fat, 4.1 times more Omega 3 and 11.4 times more Protein than Cooked Tree Fern no Salt.
• Both Cooked Tree Fern no Salt and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Cooked Tree Fern no Salt as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.